The WOD

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...

Featured / 20.03.2016

CrossFit Decatur - SportView Public WhiteboardPart ASnatch (1,1,1,1,1)Part BMetcon (AMRAP - Reps)In 2 Min. Max Rep Snatch @ 90% of Part A -rest 1 min- In 2 Min. Max Rep Snatch @ 80% of Part A -rest 1 min- In 2 Min. Max Rep Snatch @ 70% of Part...

Featured / 20.03.2016

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMetcon (3 Rounds for reps)Complete as many Reps as Possible in 3min, 6 min, 9 minutes in the following order 20 Burpees 20 Cal Row 10 Slam Balls M#30/W#20Repeat from Top after list is completed Rest 2 minute after each time period. Begin at...

Featured / 18.03.2016

CrossFit Decatur - SportView Public WhiteboardPart ACrossFit Games Open 16.4 (AMRAP - Reps)13-Minute AMRAP: 55 Deadlifts, 225# / 155# 55 Wall-Ball Shots, 20# / 14# 55 Calorie Row 55 Handstand Push-upsPart BCrossFit Games Open 16.4 Masters 55+ (AMRAP - Reps)13-Minute AMRAP: 55 Deadlifts, 185# / 125# 55 Wall-Ball Shots, 20# /...

Featured / 17.03.2016

CrossFit Decatur - Basic TrainingView Public WhiteboardPart ACrossFit Games Open 16.4 (AMRAP - Reps)13-Minute AMRAP: 55 Deadlifts, 225# / 155# 55 Wall-Ball Shots, 20# / 14# 55 Calorie Row 55 Handstand Push-upsPart BCrossFit Games Open 16.4 Masters 55+ (AMRAP - Reps)13-Minute AMRAP: 55 Deadlifts, 185# / 125# 55 Wall-Ball Shots, 20#...

Featured / 16.03.2016

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMovement PrepPart BMetcon (5 Rounds for reps)In 4 minutes complete 20 V-Ups 20 Sit-ups 200 Meter Sand Bag Run with remaining time Max Rep Rnd 1 S2OH M#75/W#55 Rnd 2 Front Squats M#75/W#55 Rnd 3 S2OH Rnd 4 Front Squat Rnd 5 S2OH*Rest 2...

Featured / 15.03.2016

CrossFit Decatur - Basic TrainingView Public WhiteboardPart A1 Min Assault Bike for Cal's (AMRAP - Rounds)1 Min Assault Bike for CaloriesPart BMetcon (Time)3 Rounds of Cindy (5 Pull-Ups, 10 Push-Ups, 15 Air Squats) 800 M Run 2 Rounds of Cindy 400 M Run 1 Round of Cindy 200 M Run...

Featured / 14.03.2016

CrossFit Decatur - SportView Public WhiteboardPart ANate (AMRAP - Rounds and Reps)20-Minute AMRAP of: 2 Muscle-ups 4 Handstand Push-ups 8 Kettlebell Swings, 70#In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.To learn more about Nate click here...

Featured / 13.03.2016

CrossFit Decatur - SportView Public WhiteboardPart AMetcon (AMRAP - Reps)4 Minutes to Complete The Following. Rest 4 Minutes between each effort. 800m Run Max Cal Air Bike 800m Run Max Rep Deadlift (225/155) 800m Run Max Rep c2b Pull-ups 800m Run Max Rep Back Squats (225/155)...

Featured / 10.03.2016

CrossFit Decatur - SportView Public WhiteboardPart ACrossFit Games Open 16.3 (AMRAP - Reps)AMRAP 7 minutes 10 power snatches 3 bar muscle-ups Men use 75 lb. Women use 55 lb.If you are doing this Rx we'll do it on the outside rig so we don't end up being stats on...