The WOD

Featured / 17.02.2016

CrossFit Decatur - Basic TrainingView Public WhiteboardMovement Prep1-Mile Run (Time)Max Effort 1-Mile RunMetcon (AMRAP - Rounds and Reps)In 20 minutes complete: In the first 5 minutes AMRAP 10 Push Press M#75/W#55 10 Front Squats At 5 Minutes Run 1 Mile with remaining time 10 Push Press M#75/W#55 10 SDHPScore the 1 mile...

Featured / 16.02.2016

CrossFit Decatur - SportView Public WhiteboardPart AClean and Jerk (5 x 4 Cleans + 4 Jerks Building from 65%)Part BMetcon (AMRAP - Reps)AMRAP x 8 10 Deadlifts (135/95) 10 Toes To Bar 10 Deadlifts (185/135) 15 Toes To Bar 10 Deadlifts (225/155) 20 Toes To Bar 10 Deadlifts (275/185) 25 Toes To Bar 10...

Featured / 16.02.2016

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMetcon (AMRAP - Reps)3 Minutes Max Rep Wall Ball #20/#14Part BMetcon (Time)10 Rounds 10/7 Calories on the assault bike 10 Box Jumps 20” 100M Sprint100M Sprint is to the 35 MPH speed limit sign and back....

Featured / 15.02.2016

CrossFit Decatur - Basic TrainingView Public WhiteboardMovement PrepPart AMetcon (AMRAP - Reps)For 15 minutes or until you reach 100 Burpees: Every minute on the minute, complete: 5 Deadlifts #185/#135 With remaining time, max rep Burpees.Part BMetcon (AMRAP - Reps)3 Minutes Max Rep Weighted Sit-Ups #15/#10...

Featured / 14.02.2016

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMetcon (3 Rounds for reps)Monday Part A: Complete as many Reps as possible in 3 Minutes, 5 Minutes and 7 Minutes 30 Cal Row 20 Push Ups 30 Air Squats 20 Slam Balls Rest 2 minutes in between rounds.Part B3 Min AMRAP Russian Twist (AMRAP -...

Featured / 12.02.2016

CrossFit Decatur - Basic TrainingView Public WhiteboardMetcon (5 Rounds for reps)In 4 Minutes Complete: 10 Burpees 100' Walking Lunge Steps Row 300 M With remaining time, max reps: Rnd 1- Double-Unders Rnd 2- DB Behind the Neck Weighted sit-ups #15/#10 Rnd 3- Double-Unders Rnd 4- DB Behind the Neck Weighted sit-ups #15/#10 Rnd 5-...

Featured / 11.02.2016

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMetcon (AMRAP - Rounds and Reps)20 Minute AMRAP 200 Meter Run M15/W10 Cal on Assault BikePart B1 minute rest then Part B begins.Metcon (AMRAP - Reps)3 Minutes Max Rep V-Ups...

Featured / 11.02.2016

CrossFit Decatur - SportView Public WhiteboardPart AClean and Jerk (4 x 3 Cleans + 3 Jerks building from 60% of a 1RM)Part BMetcon (AMRAP - Rounds and Reps)AMRAP 20 1 Round of DT 1 Rounds of CindyDT is 12 Deadlifts 9 Hang Cleans 6 Push Jerks Rx = 155/105 Cindy is 5 Pull-Ups 10...

Featured / 10.02.2016

CrossFit Decatur - SportView Public WhiteboardPart AHandstand Push-ups (Max Unbroken)Part BMetcon (No Measure)E2MOM x 6 Minutes Perform 60% of the reps you did in part A.Part CMetcon (AMRAP - Reps)4 Rounds In 3 Minutes Run 400m 21 KB Swings With remaining time perform as many Toes To Bar as...

Featured / 09.02.2016

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMetcon (Calories)Tabata Assault bike8 Rounds :10 On :20 RestPart BMetcon (AMRAP - Rounds and Reps)AMRAP in 22 Minutes 10 Box Jumps Overs 20” 10 Alternating KB Lunges M16KG/W12KG 10 Burpees...

Featured / 08.02.2016

CrossFit Decatur - SportView Public WhiteboardPart AMetcon (No Measure)EMOM x 5 : 5 Strict Chin-UpsMetcon (AMRAP - Reps)EMOM x 5 : 2 Pull-Up Stops + max rep butterfly pull-upsPart BMetcon (AMRAP - Reps)4 Rounds: 1 Min Max Rep Calories Air Bike 1 Min Rest 1 Min Max Rep Burpees...