The WOD

Featured / 10.03.2016

CrossFit Decatur - Basic TrainingView 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...

Featured / 09.03.2016

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMetcon (Time)Team 1 mile sled pushThe 1 mile will be done as a team. With the team needing to cover 52.5 lengths to equal one mile. The entire class will make up the team. Two sleds will available...

Featured / 09.03.2016

CrossFit Decatur - SportView Public WhiteboardMetconMetcon (AMRAP - Rounds and Reps)"Flop & Burn" AMRAP x 20 12 Burpees 25 Double UndersThis was supposed to be a EMOM, but after a little testing I think this might be a little more fun. Great engine workout before 16.3 that...

Featured / 08.03.2016

CrossFit Decatur - SportView Public WhiteboardPart A1 Hang Power Snatch + 1 Snatch Balance + 1 OHS + 1 Hang (Squat) Snatch (7 x 1)Part BMetcon (Time)For Time: 400m Run 5 Power Snatch (135/95) 21 Pull-Ups 400m Run 7 Power Snatch 15 Pull-Ups 400m Run 9 Power Snatch 9 Pull-Ups...

Featured / 08.03.2016

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMobility T-Spine & ShouldersPart BMetcon (5 Rounds for reps)5 Rounds In 3 minutes complete 15/12 Cal Assault bike 15 Box Jumps 20" With all remaining time AMRAP of: 1. Weighted Sit-Ups 15/10 2. Slam Balls 30/20 3. Weighted Sit-Ups 4. Slam Balls 5. Weighted Sit-UpsRest 2 minutes...

Featured / 05.03.2016

CrossFit Decatur - Basic TrainingView Public WhiteboardMetconMetcon (AMRAP - Reps)In Teams of 3 In 4min. Complete: 100 Cal. Row with all remaining time AMRAP Hang Power Cleans #75/#55 In 4min. Complete: 100 Slam Balls with all remaining time AMRAP Hang Power Cleans #75/#55 In 4min. Complete: 100 Burpees with all remaining time AMRAP Hang Power Cleans #75/#55 *Rest...

Featured / 01.03.2016

CrossFit Decatur - SportView Public WhiteboardPart A1 Hang Power Snatch + 1 Snatch Balance + 1 OHS + 1 Hang (Squat) Snatch (7 sets start @ 50% of your 1RM snatch & build)Part BMetcon (Time)5 Rounds For Time 20/15 Calories on The Air Bike 10 Overhead Squats...

Featured / 01.03.2016

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMetcon (AMRAP - Reps)3 Rounds 1 Minute Max Burpees 1 Minute Max Slam Balls M#30/W#20Running clock, score total reps.Part BMetcon (4 Rounds for reps)Tabata Wall Ball Shots M#20/ W#14 Row for Cal Wall Ball Shots Row for CalScore each round. Rest 1 minute between...

Featured / 29.02.2016

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMetcon (AMRAP - Reps)Tabata Empty Bar Front SquatsMen's bar for men Women's bar for womenPart BMetcon (Time)21-18-15-12-9-6-3 Thrusters M#65/W#45 Box Jumps 24”/20”...

Featured / 28.02.2016

CrossFit Decatur - SportView Public WhiteboardPart A1 Power Clean + 1 Jerk + 1 Cluster (5 Sets, Building from 60% of your C&J 1RM)Part BMetcon (Time)For Time: 5 Power Cleans 5 Jerks 15 Wallball Shots (20/14) 10 Power Cleans 10 Jerks 30 Wallball Shots 15 Power Cleans 15 Jerks 45 Wallball Shots (20/14) Rx for...

Featured / 28.02.2016

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMetcon (Time)Team 2k RowTeams of 2-3 people. Alternate every 250 Meters.Part BMetcon (Time)800 Meter Run 40 KB Swings M24 Kg/W16 Kg 400 Meter Run 30 KB Swings 200 Meter Run 20 KB Swings...