The WOD

Featured / 31.01.2016

CrossFit Decatur - SportView Public WhiteboardPart A3 Position Snatch (5 x 1 Complex starting at 70% & building )Part BMetcon (Time)For Time 50 Burpees Over The Bar 50 Overhead Squats (95/65) 50 Calories RowingYou guys can thank Carl for this little burner..a while back he introduced me to...

Featured / 27.01.2016

CrossFit Decatur - SportView Public WhiteboardWeightliftingZercher Carry (10 Minutes to Establish a max for a 50' carry)Here's a Zercher carry demo with strongman guru Rob Orlando https://www.youtube.com/watch?v=fKmcKM5PQAMPart BSled Push (10 Minutes to establish a 50' sled push max)Part CFarmer's Carry (10 minutes to establish a max...

Featured / 26.01.2016

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMetcon (Time)In Teams of 2 400m Farmers Walk (53/35#, both partners walk alternate as needed) 100 Calories on The Assault Bike 100 KB Swings (53/35#) 100 KB Goblet Step-Ups (53/35#)If it's raining super hard we'll do the famers walk indoors. However I...

Featured / 25.01.2016

CrossFit Decatur - SportView Public WhiteboardMovement PrepPistol Warm-UpMetcon (No Measure)Pistol Warm-UpPart AMetcon (Time)100 Pistols Alternating Legs Each Rep 2 Mile Run 50 Pistols Alternating Legs Each RepIf you don't have pistols you are going to do weighted step-ups. If you can't run due to injury or disdain...

Featured / 24.01.2016

CrossFit Decatur - SportBoth of these WODs come courtesy of CrossFit.com. Both were programmed by Greg Glassman.View Public WhiteboardPart AMetcon (Weight)15-12-9 Cleans @ 50% of your deadlift 1RM. These must be unbroken.Part BMetcon (Time)For Time: 15 Jerks (Rx= 135/95) 30 Pull-Ups 12 Jerks 24 Pull-Ups 9 Jerks 18 Pull-Ups Post the load...

Featured / 24.01.2016

CrossFit Decatur - Basic TrainingThis WOD comes courtesy of CrossFit.com. It was programmed by the founder of CrossFit, Greg Glassman. Avoid lousy push-ups (read this article about the push-up if you have a second http://journal.crossfit.com/2003/03/the-pushup-by-greg-glassman-ma.tpl). For the Tabata squats, remain in the bottom position for...

Featured / 21.01.2016

CrossFit Decatur - SportView Public WhiteboardMetconCrossFit Games Open 15.1 (AMRAP - Rounds and Reps)9-Minute AMRAP of: 15 Toes To Bar 10 Deadlifts, 115# / 75# 5 Snatches, 115# / 75#CrossFit Games Open 15.1A (Weight)6-Minutes to Establish: 1-RM Clean and Jerk...

Featured / 20.01.2016

CrossFit Decatur - SportView Public WhiteboardGymnasticsHandstand Hold WorkPart AMetcon (Time)"Take a Break" For Time: 4 Rounds 15/10 Cal Air Bike 15 Lateral Bounds (24/20") 15 Wallball Shots (20/14) -rest 6 minutes- 2 Rounds 15/10 Cal Air Bike 15 Lateral Bounds 15 Wallball Shots -rest 3 minutes- 1 Round 15/10 Cal Air Bike 15 Lateral Bounds 15 Wallball Shots Total Time Includes...

Featured / 19.01.2016

CrossFit Decatur - SportView Public WhiteboardPart ADeadlift (5,3,3,1,1,1,1)Part BMetcon (AMRAP - Reps)Complete as many reps as possible in 7 minutes using the following rep scheme 2 Lateral Burpees Over The Bar 2 Front Squats 4 Lat. Burpees 4 Front Squats 6 Lat. Burpees 6 Front Squats ..etc Rx = 165/105This WOD was proudly...