The WOD

Featured / 02.04.2016

CrossFit Decatur - Basic TrainingView Public WhiteboardMobilityMetconMetcon (Time)Cash In: 20 Burpees 4 Rounds for Total Time 10 KB Swings 24kg/16kg 400M Run 10 Sit-Ups 1min. rest after each round Cash Out: 20 Burpees Your score is the total time it takes you to complete all four rounds (plus the burpees) and your...

Featured / 31.03.2016

CrossFit Decatur - SportToday we are celebrating another great CrossFit Open by lifting some heavy weight and then drinking some beers afterwards.View Public WhiteboardPart AMax Plank Hold (Time)Part BThe CrossFit Total (Total Weight)...

Featured / 30.03.2016

CrossFit Decatur - SportView Public WhiteboardPart AMetcon (AMRAP - Reps)Every 3 Minutes For 30 Minutes 5 Deadlifts (275/185) 5 Bar Facing Burpees 15/12 Calories on the Assault BikeGuys Perfect Score = 250 Ladies Perfect Score = 220 If you fail to complete the work within the 3 minute window to...

Featured / 28.03.2016

CrossFit Decatur - SportView Public WhiteboardPart AMetcon (No Measure)HS Walk & Handstand Push-Up skill development. 5 x :10 Plate HS Holds 5 x 6 HS Push-Ups with a deficit or 5 x 6 HS Negatives to Shoot (depending on skill level)Part BMetcon (Time)For Time: 800m Sprint 400m Recovery Jog 400m...

Featured / 27.03.2016

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMobilityPart BMetcon (AMRAP - Rounds and Reps)In 12 Minutes, run 800 then climb the ladder 3, 6, 9…: KB swings 24kg/16kg Box Jumps 20"Rest 2 minsMetcon (Time)For time, descend the ladder starting at highest full round completed ending with a...

Featured / 26.03.2016

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMetcon (Time)800M Team Med Ball CarryPart BMetcon (Time)400M Run 20 Power Cleans (#95/#65 Basic) (#135/#95 Sport) 20 Front Squats 20 Cal. Row 40 KB Swings 24kg/16kg 40 Goblet Squats 40 Cal. Row 400M Run...

Featured / 24.03.2016

CrossFit Decatur - Basic TrainingView Public WhiteboardPart ACrossFit Games Open 14.5 and 16.5 (Time)For Time: 21 Thruster, 95#/65# 21 Bar Facing Burpees 18 Thruster, 95#/65# 18 Bar Facing Burpees 15 Thruster, 95#/65# 15 Bar Facing Burpees 12 Thruster, 95#/65# 12 Bar Facing Burpees 9 Thruster, 95#/65# 9 Bar Facing Burpees 6 Thruster, 95#/65# 6 Bar Facing Burpees 3...

Featured / 24.03.2016

CrossFit Decatur - SportView Public WhiteboardPart ACrossFit Games Open 14.5 and 16.5 (Time)For Time: 21 Thruster, 95#/65# 21 Bar Facing Burpees 18 Thruster, 95#/65# 18 Bar Facing Burpees 15 Thruster, 95#/65# 15 Bar Facing Burpees 12 Thruster, 95#/65# 12 Bar Facing Burpees 9 Thruster, 95#/65# 9 Bar Facing Burpees 6 Thruster, 95#/65# 6 Bar Facing Burpees 3 Thruster,...

Featured / 23.03.2016

CrossFit Decatur - Basic TrainingView Public WhiteboardPart ATabata Assault (Calories) Tabata Assault16 Total Rounds 8 Rounds :20 work :10 rest then, 8 Rounds :10 work :20 restPart BMetcon (Time)4 Rounds 400 M Run 15 Wall Balls M#20/W#14 15 Sumo Deadlift High Pull M#75/W#55...

Featured / 22.03.2016

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMetcon (AMRAP - Reps)3 mins max rep sit-ups 2 mins max rep HR push-ups 1 min max rep Russian Twist M 24kg/W 16kgScore total repsPart BMetcon (Time)Complete in 20 minutes or less 20 Pull-Ups 20 Box Jumps 24’’ 20 KB Swings M 24kg/W...