The WOD

Featured / 07.02.2016

CrossFit Decatur - Basic TrainingView Public WhiteboardPart A500m Row (Time)Max Effort 500m RowPart BMetcon (AMRAP - Reps)Tabata 8 consecutive rounds of 20 seconds work/ 10 seconds rest for each exercise. Rest 1 min after each Tabata. Pull-Ups Push-Ups Sit-Ups weighted Slam Ball #30/#20 Air Squats Row for Cal...

Featured / 04.02.2016

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMobilityPart BMetcon (AMRAP - Reps)In 18 Minutes or less Complete 1 Mile Run 100 Sit-Ups 75 Wall Ball Shots #20/#14 50 Burpees Score for Total Reps*If all reps are completed start back at 100 sit-ups...

Featured / 02.02.2016

CrossFit Decatur - SportView Public WhiteboardPart AToes-To-Bar (Max Unbroken)Metcon (No Measure)Take Max Reps Toes 2 Bar and do 2 sets of 60%. I.E. if you got 20 reps on part 1 do 4 x 12Part BMetcon (Time)5 Rounds 15 C2B Pull-Ups 15 Push-Ups 15 Box Jumps 15 Inverted Burpees 15...

Featured / 02.02.2016

CrossFit Decatur - Basic TrainingView Public WhiteboardMovement PrepPart AMetcon (5 Rounds for reps)5 Cycles: In 3 minutes complete: 12 Deadlifts M#155/ W#100 20/15 Calories on Assault Bike with remaining Time Complete as many Push-Ups as possible. Rest 2 minute after each Round Score for Total Push-ups per cycle...

Featured / 01.02.2016

CrossFit Decatur - SportThis was originally supposed to be our Wednesday WOD, but Eric and I thought it would be a good idea to mix up the days Basic and Sport had the barbells this week. Varying the load, time, distance..etc is the key to...

Featured / 01.02.2016

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMovement Prep & MobilityPart BMetcon (AMRAP - Reps)5 Cycles of: In 3 minutes complete: 10 KB Swings M24Kg/W16Kg 400 Meter Run With remaining time Complete as many Goblet Squats as possible. Rest 2 minute after each Round Score for Total Goblet Squats...

Featured / 31.01.2016

CrossFit Decatur - SportView Public WhiteboardPart A3 Position Snatch (5 x 1 Complex starting at 70% & building )Part BMetcon (Time)For Time 50 Burpees Over The Bar 50 Overhead Squats (95/65) 50 Calories RowingYou guys can thank Carl for this little burner..a while back he introduced me to...

Featured / 27.01.2016

CrossFit Decatur - SportView Public WhiteboardWeightliftingZercher Carry (10 Minutes to Establish a max for a 50' carry)Here's a Zercher carry demo with strongman guru Rob Orlando https://www.youtube.com/watch?v=fKmcKM5PQAMPart BSled Push (10 Minutes to establish a 50' sled push max)Part CFarmer's Carry (10 minutes to establish a max...

Featured / 26.01.2016

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMetcon (Time)In Teams of 2 400m Farmers Walk (53/35#, both partners walk alternate as needed) 100 Calories on The Assault Bike 100 KB Swings (53/35#) 100 KB Goblet Step-Ups (53/35#)If it's raining super hard we'll do the famers walk indoors. However I...