The WOD

Featured / 07.01.2016

CrossFit Decatur - Basic TrainingView Public WhiteboardMovement PrepPart AMetcon (AMRAP - Reps)AMRAP 18 In teams of 2: Partner 1: 25m (the length of the track) plate push (25# comp plates/10# metal plates) Partner 2: Max rep deadlifts at 185/135 until the other partner is done with the plate...

Featured / 07.01.2016

CrossFit Decatur - SportView Public WhiteboardWarm-upMetcon (No Measure):45 Arch Hold :45 Hollow Hold 10 Arch Rocks 10 Hollow Rocks 10 Reverse Grip Pass ThroughsPart AMuscle-ups (1 Min Max Rep Muscle-Ups)We'll do modified Muscle-Ups for those who can't use the rings.Metcon (No Measure)EMOM x 5 Take 50% of the muscle-ups you...

Featured / 05.01.2016

CrossFit Decatur - SportView Public WhiteboardWarm-upMetcon (No Measure)4 Rounds 5 Bar Taps 5 Reverse Grip Pass Throughs 2 Scap Activations + 3 Strict Pull-Ups 5 Hollow to SuitcasesGymnasticsMetcon (No Measure)5 Rotations Of: 1 Butterfly Box Drill 2 Butter Fly Stops + 3 Pull-Ups 3 Butterfly Banded Kick DrillsAll of this is aimed...

Featured / 04.01.2016

CrossFit Decatur - SportView Public WhiteboardWeightliftingHang Clean Complex (7 x 1 Hi Hang Clean + 1 Hang Clean + 1 Jerk )Start at 60% of a 1 rep C&J and buildMetconMetcon (AMRAP - Rounds and Reps)AMRAP x 8 Minutes 25 Double Unders 5 Burpee Box Jumps (24/20") 1...

Featured / 31.12.2015

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMetcon (Time)In Teams of 2 Complete The Following For Time: 100 Thrusters (95/65) 80 Burpee Box Jumps (24/20) 60 Pull-Ups 400m of Walking Lunges 2 Mile RunThe work can be divided up any way the team chooses. On the 400m lunge 1 partner...

Featured / 30.12.2015

CrossFit Decatur - SportView Public WhiteboardPart AClean and Jerk (4,4,4,4,4 starting at 70% of 1RM and Building)These must be touch and go clean and jerks.Part BMetcon (Time)21-15-9 Power Clean (135/95) HSPU or Shoulder to Overhead (135/95)You choose between HSPU and Shoulder to Overhead. Ideally you pick whichever will be...

Featured / 29.12.2015

CrossFit Decatur - SportView Public WhiteboardPart AMetcon (No Measure)EMOM x 4 :30 L-Sit HoldMetcon (AMRAP - Reps)EMOM x 4 -Max Rep Strict Pull-UpsPart BMetcon (Time)6 Rounds For Time 50 Double Unders 25 Wallball Shots (20/14#) 15 Calories on the Rower -28 Minute Cap-...

Featured / 28.12.2015

CrossFit Decatur - SportView Public WhiteboardPart AHigh-Hang Snatch (EMOM x 10 x 2 Reps, building from 70%)Part BMetcon (AMRAP - Reps)AMRAP 17 50 Burpees 30 Snatch (75/55) 40 Burpees 30 Snatch (95/65) 30 Burpees 30 Snatch (115/75) 20 Burpees 30 Snatch (135/85) 10 Burpees Max Rep Snatch at (155/95) Score is total number of Reps completed....

Featured / 28.12.2015

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMetcon (AMRAP - Rounds and Reps)AMRAP 3 27 Double Unders 21 Wallball Shots (20/14) 15 Cal Air Bike 9 V-UpsMetcon (AMRAP - Rounds and Reps)AMRAP 6 27 Double Unders 21 Wallball Shots (20/14) 15 Cal Air Bike 9 V-UpsMetcon (AMRAP - Rounds and Reps)AMRAP 9 27 Double...