The WOD

Featured / 13.01.2016

CrossFit Decatur - SportView Public WhiteboardPart AMetcon (AMRAP - Reps)3 Sets of: 1 Strict Muscle Up + Max Kipping Muscle Ups or 5 Baby Swings on the Ring + Max Banded Strict Muscle Ups Score is total number Kipping Muscle Ups or Banded Strict Muscle UpsPart BMetcon (Time)For Time: 25...

Featured / 13.01.2016

CrossFit Decatur - Basic TrainingView Public WhiteboardWarm-upMetcon (No Measure)3 Rounds 10 Jumping Squats 10 Pass Throughs 10 V-Ups 10 Supermans 10 Slam Balls (30/20)Part BMetcon (AMRAP - Reps)4 Rounds Of: 1 Min Front Squat for Reps (95/65) 1 Min Rest 1 Min Row for Calories 1 Min Rest Score is total number of reps. When...

Featured / 12.01.2016

CrossFit Decatur - Basic TrainingView Public WhiteboardMovement PrepPart AMetcon (Time)For Time: BuyIn: 50 Double Unders 4 Rounds of: 21 KB Sumo Deadlift High Pull (24/16KG) 15 Burpee Box Jumps (24/20) 9 Box HSPU Cash Out: 50 Double UndersThis is a box HSPU https://www.youtube.com/watch?v=b3QUCK51B7c Everyone is going to try one. If you can't...

Featured / 12.01.2016

CrossFit Decatur - SportFight the urge to skip this workout. We are NEVER going to stop programming long runs or partner WOD's so suck it up and figure out a way to start liking them. We decided to program this for a couple reasons #1....

Featured / 11.01.2016

CrossFit Decatur - Basic TrainingFight the urge to skip this workout. We are NEVER going to stop programming long runs or partner WOD's so suck it up and figure out a way to start liking them. We decided to program this for a couple reasons...

Featured / 10.01.2016

CrossFit Decatur - Basic TrainingView Public WhiteboardMovement PrepMetcon (No Measure)OTM x 10 O: 5 Beat Swings E: 3 Strict Chin-UpsPart AMetcon (AMRAP - Reps)EMOM x 10 1: 25 Air Squats 2: Max Rep Pull-ups -Rest 2 Minutes- EMOM x 10 1: 25 Air Squats 2: Max Rep Single Arm KB Strict Press (35/25#...

Featured / 10.01.2016

CrossFit Decatur - SportView Public WhiteboardWarm-upMetcon (No Measure)OTM x 4: 1 Cluster + 1 Push Jerk (75/55) OTM x 4: 1 Squat Snatch + 1 OHS (95/65)Part AMetcon (AMRAP - Reps)AMRAP x 4 25 Bar Facing Burpees With remaining time max rep Snatches (75/55) -rest 2 minutes- AMRAP x 4 25...

Featured / 09.01.2016

CrossFit Decatur - Basic TrainingView Public WhiteboardWarm-upMetcon (No Measure)1 Min Plank Hold 1 Min Max Rep Push-Ups 1 Min Plank Hold 1 Min Max Rep Air SquatsMetconMetcon (AMRAP - Rounds and Reps)In Teams of 2: AMRAP 30min. 400m Run with a Sandbag 40 KB Swings 24kg/16kg 80 Double Unders 40 Partner Med Ball...

Featured / 07.01.2016

CrossFit Decatur - Basic TrainingView Public WhiteboardMovement PrepPart AMetcon (AMRAP - Reps)AMRAP 18 In teams of 2: Partner 1: 25m (the length of the track) plate push (25# comp plates/10# metal plates) Partner 2: Max rep deadlifts at 185/135 until the other partner is done with the plate...

Featured / 07.01.2016

CrossFit Decatur - SportView Public WhiteboardWarm-upMetcon (No Measure):45 Arch Hold :45 Hollow Hold 10 Arch Rocks 10 Hollow Rocks 10 Reverse Grip Pass ThroughsPart AMuscle-ups (1 Min Max Rep Muscle-Ups)We'll do modified Muscle-Ups for those who can't use the rings.Metcon (No Measure)EMOM x 5 Take 50% of the muscle-ups you...

Featured / 05.01.2016

CrossFit Decatur - SportView Public WhiteboardWarm-upMetcon (No Measure)4 Rounds 5 Bar Taps 5 Reverse Grip Pass Throughs 2 Scap Activations + 3 Strict Pull-Ups 5 Hollow to SuitcasesGymnasticsMetcon (No Measure)5 Rotations Of: 1 Butterfly Box Drill 2 Butter Fly Stops + 3 Pull-Ups 3 Butterfly Banded Kick DrillsAll of this is aimed...