The WOD

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...

Featured / 15.12.2015

CrossFit Decatur - Basic TrainingView Public WhiteboardMovement Prep (No Measure)Overhead Squat PracticePart AMetcon (AMRAP - Rounds and Reps)AMRAP 20 20 Overhead Squats (45/35#) 20 BurpeesWe are going to be strict about getting depth on the overhead squats. It aint a squat unless you get your hip crease...

Featured / 14.12.2015

CrossFit Decatur - SportView Public WhiteboardPart AOverhead Squat (5 x 3 @ 90% of 3RM)Part BMetcon (Time)3 RFT 20/15 Calories on the Air Bike 20 Ground to Overhead (95/65)I tested this workout on Steve Sadler on a Friday when he and I manned the 6:30am class alone....

Featured / 12.12.2015

CrossFit Decatur - Basic TrainingView Public WhiteboardPart A100 Sit-Ups for Time (Time)Complete 100 Sit-Ups for TimePart BMetcon (Time)2,000M Row 25 Deadlifts #135/#95 1,000M Row 20 Deadlifts 500M Row 15 Deadlifts 250M Row 10 Deadlifts...

Featured / 11.12.2015

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AThe Ghost (AMRAP - Reps)6 rounds of: 1 minute of rowing 1 minute of burpees 1 minute of double-unders 1 minute rest *Try for as many reps as possible of EACH exercise, not just total scoreCheck out this video for the back story...

Featured / 07.12.2015

CrossFit Decatur - Basic TrainingView Public WhiteboardMovement PrepPart ADT (Time)5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155# / 105#In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009To learn more...

Featured / 04.12.2015

CrossFit Decatur - Basic TrainingView Public WhiteboardPart A"The Judge" (AMRAP - Reps)5 Rounds of: In 5 Minutes complete 400 Meter Row 21 Wall Ball Shots 20/14 12 Deadlifts 225/155 with remaining time AMRAP Burpee Box Jumps 24” Rest 2 minutes after each round Score for Total Burpee Box Jumps Rest 2 minutes after each...