The WOD

Featured / 17.04.2016

CrossFit Decatur - Basic TrainingView Public WhiteboardPart A400m Run (Time)Max Effort 400m RunPart BMetcon (AMRAP - Reps)AMRAP in 30 Minutes: 20 Pull-Ups 20 Burpees 20 Front Squats #75/#55 20 Push Press #75/#55 20 Cal RowScore for total reps....

Featured / 14.04.2016

CrossFit Decatur - All ClassesView Public WhiteboardPart AMetcon (No Measure)Adult Hungry HipposMovement PrepPart BMetcon (AMRAP - Rounds and Reps)AMRAP x 15 15 Deadlifts 12 SDHP 9 Thrusters Rx = 95/65 Masters (55+) Rx & Scaled = 75/55 Scaled Masters = 45/35...

Featured / 13.04.2016

CrossFit Decatur - SportView Public WhiteboardPart AMetcon (No Measure)7 x 1 :10 Muscle Up NegativePart BMetcon (AMRAP - Rounds and Reps)EMOM x 20 5 Pull-Ups 10 Push-Ups 15 Sit-UpsThere are 600 reps possible in this workout. If you can't complete the work within a minute this will be...

Featured / 12.04.2016

CrossFit Decatur - SportView Public WhiteboardPart ASnatch Grip RDL (5 x 5 @ 100% of your snatch 1RM)Part BClean and Jerk (5,5,5,5,5 Unbroken Touch & Go )Part CMetcon (AMRAP - Reps)3 x AMRAP x 1 Max effort Clean & Jerks @ 85% of Part B rest 2...

Featured / 12.04.2016

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMetcon (No Measure)7 Minute AMRAP Turkish Get-UpsPart BBlack Jack of Burpees and KBS Swings (AMRAP - Reps)Black Jack of Burpees and KB Swings [Rx=24/16kg] A black jack is a simultaneous ascending and descending ladder of 2 movements. The total...

Featured / 11.04.2016

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMetcon (AMRAP - Reps)5 Cycles :30 Russian Twist :30 V-UpsScore total reps.Part BMetcon (5 Rounds for reps)3 Minute AMRAP of 3 Push Press #95/#65 6 Push ups 9 Air SquatsRest 1 minute after each round. Score each round for completed rounds and plus reps....

Featured / 11.04.2016

CrossFit Decatur - SportView Public WhiteboardPart AMetcon (No Measure)5 x :15 Plate Handstand HoldPart BMetcon (AMRAP - Reps)4 Cycles Of: In 6 Minutes Complete the following: Run 800m 17 Burpee Box Jumps (24/20") With any remaning time complete as many goblet step-ups as possible at 70/53# to your 24/20"...

Featured / 10.04.2016

CrossFit Decatur - SportView Public WhiteboardPart ABack Squat (3 x 10 @ 70%)Part BMetcon (AMRAP - Rounds and Reps)AMRAP x 15 10 Hang Squat Snatch (75/55) 30 Double Unders 20 Push Press (75/55) 30 Double UndersThank Outlaw CrossFit & Carl for this little nasty bit....

Featured / 08.04.2016

CrossFit Decatur - Basic TrainingView Public WhiteboardPart A100 Weighted Sit Ups (plate) (Time)100 Weighted Sit Ups for Time (15/10 plate)Part BMetcon (AMRAP - Rounds and Reps)20min. AMRAP 20/15 Cal. Assault Bike Ride 15 Goblet Squats 24kg/16kg 10 Burpees...

Featured / 07.04.2016

CrossFit Decatur - All ClassesJust a reminder that on Friday's the whole gym will be doing the same workout. In order to accommodate the equipment and space needs of larger class sizes the afternoon schedule has been modified and is as follows (on Friday's only): 4:00...

Featured / 06.04.2016

CrossFit Decatur - Basic TrainingView Public WhiteboardMetcon (5 Rounds for reps)In 4 Minutes complete 12 Deadlifts 185/135 21 Wall Ball 20/14 Run 200M with remaining time AMRAP of Double Unders.Rest 2 minutes after each round Score each round for Double Unders...

Featured / 06.04.2016

CrossFit Decatur - SportView Public WhiteboardPart AMetcon (5 Rounds for time)50 Calories on The Assault Bike 2 Min Rest 40 Calories on the Assault Bike 2 Min Rest 30 Calories on the Assault Bike 2 Min Rest 20 Calories on the Assault Bike 2 Min Rest 10 Calories on the Assault Bike...

Featured / 05.04.2016

CrossFit Decatur - Basic TrainingView Public WhiteboardPart A1-Mile Run (Time)Max Effort 1-Mile RunOr2k Row (Time)Max Effort 2k RowPart BMetcon (AMRAP - Reps)AMRAP in 15 minutes 5 Pull-Ups 10 Push-Ups 15 OH Alternating lunge steps #25/#15...