The WOD

Featured / 04.01.2016

CrossFit Decatur - SportView Public WhiteboardWeightliftingHang Clean Complex (7 x 1 Hi Hang Clean + 1 Hang Clean + 1 Jerk )Start at 60% of a 1 rep C&J and buildMetconMetcon (AMRAP - Rounds and Reps)AMRAP x 8 Minutes 25 Double Unders 5 Burpee Box Jumps (24/20") 1...

Featured / 31.12.2015

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMetcon (Time)In Teams of 2 Complete The Following For Time: 100 Thrusters (95/65) 80 Burpee Box Jumps (24/20) 60 Pull-Ups 400m of Walking Lunges 2 Mile RunThe work can be divided up any way the team chooses. On the 400m lunge 1 partner...

Featured / 30.12.2015

CrossFit Decatur - SportView Public WhiteboardPart AClean and Jerk (4,4,4,4,4 starting at 70% of 1RM and Building)These must be touch and go clean and jerks.Part BMetcon (Time)21-15-9 Power Clean (135/95) HSPU or Shoulder to Overhead (135/95)You choose between HSPU and Shoulder to Overhead. Ideally you pick whichever will be...

Featured / 29.12.2015

CrossFit Decatur - SportView Public WhiteboardPart AMetcon (No Measure)EMOM x 4 :30 L-Sit HoldMetcon (AMRAP - Reps)EMOM x 4 -Max Rep Strict Pull-UpsPart BMetcon (Time)6 Rounds For Time 50 Double Unders 25 Wallball Shots (20/14#) 15 Calories on the Rower -28 Minute Cap-...

Featured / 28.12.2015

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMetcon (AMRAP - Rounds and Reps)AMRAP 3 27 Double Unders 21 Wallball Shots (20/14) 15 Cal Air Bike 9 V-UpsMetcon (AMRAP - Rounds and Reps)AMRAP 6 27 Double Unders 21 Wallball Shots (20/14) 15 Cal Air Bike 9 V-UpsMetcon (AMRAP - Rounds and Reps)AMRAP 9 27 Double...

Featured / 28.12.2015

CrossFit Decatur - SportView Public WhiteboardPart AHigh-Hang Snatch (EMOM x 10 x 2 Reps, building from 70%)Part BMetcon (AMRAP - Reps)AMRAP 17 50 Burpees 30 Snatch (75/55) 40 Burpees 30 Snatch (95/65) 30 Burpees 30 Snatch (115/75) 20 Burpees 30 Snatch (135/85) 10 Burpees Max Rep Snatch at (155/95) Score is total number of Reps completed....

Featured / 24.12.2015

CrossFit Decatur - Basic TrainingView Public WhiteboardWarm-upMetcon (No Measure)The Feliz Navidad Warm-Up GameIf you don't love Jose Feliciano's classic Christmas song "Feliz Navidad" you are bound to after this. Every time Jose sings Merry Christmas in Spanish or English you will do 1 Burpee. If you...

Featured / 23.12.2015

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMetcon (Distance)Every 2 minutes for 20 minutes (10 Rounds): perform 20 Air Squats with the remaining time row as many meters as possible. Your score is total # of meters rowed.Set the Concept 2 up by going to the man...

Featured / 23.12.2015

CrossFit Decatur - SportView Public WhiteboardPart AMetcon (Time)For Time: 5 Rounds of Cindy Isabel 5 Rounds of Cindy Grace 5 Rounds of Cindy -35 Minute Cap- Rx+ = 135/95 Rx = 95/65 S = 75/551 Round of Cindy is.. 5 Pull-Ups 10 Push-Ups 15 Air Squats Isabel is 30 Snatches Grace is 30 Clean & Jerks I really wanted to...

Featured / 22.12.2015

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMetcon (AMRAP - Reps)3 Rounds Of: 1 Minute of Power Cleans (75/55) 1 Minute of Sit-Ups 1 Minutes of Push Press (75/55) 1 Minute of Slam Balls (30/20) 1 Minute of Rest Score is the sum of all reps performed....

Featured / 22.12.2015

CrossFit Decatur - SportView Public WhiteboardPart AMetcon (AMRAP - Rounds and Reps)Death by Burpee Box Jump (24"/20") On minute 1 perform 1 Burpee Box Jump. On minute 2 perform 2 Burpee Box Jumps. Continue like this until you cannot complete the Burpee Box Jumps within the...

Featured / 21.12.2015

CrossFit Decatur - SportView Public WhiteboardPart AOverhead Squat (3,3,3,3,3 Ascending to a 3RM)Part BMetcon (AMRAP - Rounds and Reps)AMRAP x 12 12 Thrusters 35 Double Unders Every 3 minutes add weight. Workout starts at 75/55. At the 3 minute mark increase to 95/65. At the 6 minute mark...

Featured / 19.12.2015

CrossFit Decatur - Basic TrainingDon't forget to wear your tackiest outfit! Ugly Christmas sweaters are also acceptable!View Public WhiteboardMetcon (Time)"12 Days of Christmas" 1 Power Clean #95/#65 200M Run 3 Push Press #95/#65 4 TTB or K2E 5 KB Swings 24kg/16kg 6 Burpees 7 Front Squats #95/#65 8 Weighted Sit-Ups #15/#10 9 Plate to...

Featured / 16.12.2015

CrossFit Decatur - SportView Public WhiteboardPart AClean and Jerk (E2M x 5 x 3 start @ 70% of 1 RM & Build)Part BMetcon (AMRAP - Reps)AMRAP 3 x 3 5 Front Squats 30 Double Unders Rx= 75% of 1 Rep Max Score is total from all 3 rounds. We'll...