The WOD

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...

Featured / 19.01.2016

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AL-Sit (6 x :20)Part BMetcon (AMRAP - Reps)8 Rounds of: In 2 minutes complete a 200m Run with remaining time complete as many reps as possible of a Goblet Step-Up (Rx=24/16KG to a 24/20" Box) Score is total # of Goblet...

Featured / 18.01.2016

CrossFit Decatur - SportView Public WhiteboardPart AMetcon (Time)For Time 100m Farmers Walk (53/35) :30 L-Sit 100m Front Rack Carry (53/35) :30 L-Sit 100m OH Walk :30 L-Sit (53/35)Part BMetcon (AMRAP - Reps)4 Rounds Max Calories Row In 1 Minute Max HSPU in 1 Minute Max Hollow Rocks in 1 Minute Max Muscle Ups in 1...

Featured / 14.01.2016

CrossFit Decatur - SportView Public WhiteboardMovement PrepPart AMetcon (AMRAP - Reps)EMOM x 10 1: 25 Air Squats 2: Max Rep HSPU rest 2 minutes EMOM x 10 1: 25 Air Squats 2: Max Rep Clean & Jerks (135/95) score is the sum of HSPU and C&J. This workout comes compliments of CrossFit...

Featured / 13.01.2016

CrossFit Decatur - Basic TrainingView Public WhiteboardWarm-upMetcon (No Measure)3 Rounds 10 Jumping Squats 10 Pass Throughs 10 V-Ups 10 Supermans 10 Slam Balls (30/20)Part BMetcon (AMRAP - Reps)4 Rounds Of: 1 Min Front Squat for Reps (95/65) 1 Min Rest 1 Min Row for Calories 1 Min Rest Score is total number of reps. When...

Featured / 13.01.2016

CrossFit Decatur - SportView Public WhiteboardPart AMetcon (AMRAP - Reps)3 Sets of: 1 Strict Muscle Up + Max Kipping Muscle Ups or 5 Baby Swings on the Ring + Max Banded Strict Muscle Ups Score is total number Kipping Muscle Ups or Banded Strict Muscle UpsPart BMetcon (Time)For Time: 25...

Featured / 12.01.2016

CrossFit Decatur - Basic TrainingView Public WhiteboardMovement PrepPart AMetcon (Time)For Time: BuyIn: 50 Double Unders 4 Rounds of: 21 KB Sumo Deadlift High Pull (24/16KG) 15 Burpee Box Jumps (24/20) 9 Box HSPU Cash Out: 50 Double UndersThis is a box HSPU https://www.youtube.com/watch?v=b3QUCK51B7c Everyone is going to try one. If you can't...

Featured / 12.01.2016

CrossFit Decatur - SportFight the urge to skip this workout. We are NEVER going to stop programming long runs or partner WOD's so suck it up and figure out a way to start liking them. We decided to program this for a couple reasons #1....

Featured / 11.01.2016

CrossFit Decatur - Basic TrainingFight the urge to skip this workout. We are NEVER going to stop programming long runs or partner WOD's so suck it up and figure out a way to start liking them. We decided to program this for a couple reasons...

Featured / 10.01.2016

CrossFit Decatur - Basic TrainingView Public WhiteboardMovement PrepMetcon (No Measure)OTM x 10 O: 5 Beat Swings E: 3 Strict Chin-UpsPart AMetcon (AMRAP - Reps)EMOM x 10 1: 25 Air Squats 2: Max Rep Pull-ups -Rest 2 Minutes- EMOM x 10 1: 25 Air Squats 2: Max Rep Single Arm KB Strict Press (35/25#...