The WOD

Featured / 14.02.2016

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMetcon (3 Rounds for reps)Monday Part A: Complete as many Reps as possible in 3 Minutes, 5 Minutes and 7 Minutes 30 Cal Row 20 Push Ups 30 Air Squats 20 Slam Balls Rest 2 minutes in between rounds.Part B3 Min AMRAP Russian Twist (AMRAP -...

Featured / 12.02.2016

CrossFit Decatur - Basic TrainingView Public WhiteboardMetcon (5 Rounds for reps)In 4 Minutes Complete: 10 Burpees 100' Walking Lunge Steps Row 300 M With remaining time, max reps: Rnd 1- Double-Unders Rnd 2- DB Behind the Neck Weighted sit-ups #15/#10 Rnd 3- Double-Unders Rnd 4- DB Behind the Neck Weighted sit-ups #15/#10 Rnd 5-...

Featured / 11.02.2016

CrossFit Decatur - SportView Public WhiteboardPart AClean and Jerk (4 x 3 Cleans + 3 Jerks building from 60% of a 1RM)Part BMetcon (AMRAP - Rounds and Reps)AMRAP 20 1 Round of DT 1 Rounds of CindyDT is 12 Deadlifts 9 Hang Cleans 6 Push Jerks Rx = 155/105 Cindy is 5 Pull-Ups 10...

Featured / 11.02.2016

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMetcon (AMRAP - Rounds and Reps)20 Minute AMRAP 200 Meter Run M15/W10 Cal on Assault BikePart B1 minute rest then Part B begins.Metcon (AMRAP - Reps)3 Minutes Max Rep V-Ups...

Featured / 10.02.2016

CrossFit Decatur - SportView Public WhiteboardPart AHandstand Push-ups (Max Unbroken)Part BMetcon (No Measure)E2MOM x 6 Minutes Perform 60% of the reps you did in part A.Part CMetcon (AMRAP - Reps)4 Rounds In 3 Minutes Run 400m 21 KB Swings With remaining time perform as many Toes To Bar as...

Featured / 09.02.2016

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMetcon (Calories)Tabata Assault bike8 Rounds :10 On :20 RestPart BMetcon (AMRAP - Rounds and Reps)AMRAP in 22 Minutes 10 Box Jumps Overs 20” 10 Alternating KB Lunges M16KG/W12KG 10 Burpees...

Featured / 08.02.2016

CrossFit Decatur - SportView Public WhiteboardPart AMetcon (No Measure)EMOM x 5 : 5 Strict Chin-UpsMetcon (AMRAP - Reps)EMOM x 5 : 2 Pull-Up Stops + max rep butterfly pull-upsPart BMetcon (AMRAP - Reps)4 Rounds: 1 Min Max Rep Calories Air Bike 1 Min Rest 1 Min Max Rep Burpees...

Featured / 07.02.2016

CrossFit Decatur - Basic TrainingView Public WhiteboardPart A500m Row (Time)Max Effort 500m RowPart BMetcon (AMRAP - Reps)Tabata 8 consecutive rounds of 20 seconds work/ 10 seconds rest for each exercise. Rest 1 min after each Tabata. Pull-Ups Push-Ups Sit-Ups weighted Slam Ball #30/#20 Air Squats Row for Cal...

Featured / 04.02.2016

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMobilityPart BMetcon (AMRAP - Reps)In 18 Minutes or less Complete 1 Mile Run 100 Sit-Ups 75 Wall Ball Shots #20/#14 50 Burpees Score for Total Reps*If all reps are completed start back at 100 sit-ups...

Featured / 02.02.2016

CrossFit Decatur - SportView Public WhiteboardPart AToes-To-Bar (Max Unbroken)Metcon (No Measure)Take Max Reps Toes 2 Bar and do 2 sets of 60%. I.E. if you got 20 reps on part 1 do 4 x 12Part BMetcon (Time)5 Rounds 15 C2B Pull-Ups 15 Push-Ups 15 Box Jumps 15 Inverted Burpees 15...

Featured / 02.02.2016

CrossFit Decatur - Basic TrainingView Public WhiteboardMovement PrepPart AMetcon (5 Rounds for reps)5 Cycles: In 3 minutes complete: 12 Deadlifts M#155/ W#100 20/15 Calories on Assault Bike with remaining Time Complete as many Push-Ups as possible. Rest 2 minute after each Round Score for Total Push-ups per cycle...