The WOD

Featured / 02.12.2015

CrossFit Decatur - Basic TrainingView Public WhiteboardMovement Prep (No Measure)Learn & Practice The Push JerkPart AMetcon (AMRAP - Reps)5 Cycles of: In 3:30 complete the following 400m Run 10 Push Jerks (Rx = 95/65, Rx+ = 115/75) with remaining time AMRAP weighted sit-ups (15/10) rest 1 minute between rounds. Score...

Featured / 02.12.2015

CrossFit Decatur - SportView Public WhiteboardMovement PrepPart AMetcon (AMRAP - Reps)3 Rounds of 1 Minute of work at each of the following stations. Rest 1 minute in between rounds. -Rope Climbs -Tire Flips -Bar Muscle-Ups -Tire Strike 2 for 1's -Broad Jumps...

Featured / 01.12.2015

CrossFit Decatur - SportView Public WhiteboardPart ABear Complex (7, 7, 7, 7, 7 )Power Clean Front Squat Push Press Back Squat Second Push PressWe are going to do 5 rounds of 7 cycles of the bear complex. All 7 cycles must be done unbroken, however you may rest in...

Featured / 01.12.2015

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMetcon (Distance)10 Rounds: :40 max effort row :20 rest score is total meters.Here are so more free meters for that concept 2 rowing challenge.Part BMetcon (Time)For Time 12-1 Wallball Shots (20/14) 1-12 Pull-UpsOn the count of 3-2-1 go you will perform 12 wallball...

Featured / 30.11.2015

CrossFit Decatur - SportView Public WhiteboardPart AMetcon (Time)"Super Helen" 3 Rounds For Time Of: 800m Run or 1K Row 42 KB Swings (53/35#) 24 Pull-UpsThe row is for those of you who need to get meters in for the concept 2 challenge. Helen is meant to be a sub 10...

Featured / 29.11.2015

CrossFit Decatur - SportView Public WhiteboardPart AMetcon (Time)For Time: 30 Wallball Shots (20/14#) 30 Toes To Bar 30 Burpees 30/25 Cal Air Bike 30 Thrusters (115/75#) 30/25 Cal Air Bike 30 Burpees 30 Toes To Bar 30 Wallball Shots (20/14#) -30 Minute Cap-...

Featured / 24.11.2015

CrossFit Decatur - Basic TrainingWe are on Holiday Hours today. There will only be classes at 8:30, 9:30 & 10:30 AM.View Public WhiteboardPart AMetcon (Time)For Time: 400m Run "Fran" 400m Run "Fran" 400m Run Rx's Sport = 75/55 Basic = 65/45 35 Minute CapFran is: 21-15-9 Thrusters & Pull-Ups...

Featured / 24.11.2015

CrossFit Decatur - SportWe are on Holiday Hours today. There will only be classes at 8:30, 9:30 & 10:30 AM.View Public WhiteboardPart AMetcon (Time)For Time: 400m Run "Fran" 400m Run "Fran" 400m Run Rx's Sport = 75/55 Basic = 65/45 35 Minute CapFran is: 21-15-9 Thrusters & Pull-Ups...