The WOD

Featured / 10.11.2015

CrossFit Decatur - Basic TrainingView Public WhiteboardPart ATK (AMRAP - Rounds)20-Minute AMRAP: 8 Strict Pull-ups 8 Box Jumps, 36" 12 Kettlebell Swings, 2 poodIn honor of U.S. Army Major Thomas E. Kennedy, 35, of West Point, New York, died on August 8, 2012To learn more about TK click...

Featured / 10.11.2015

CrossFit Decatur - SportView Public WhiteboardPart ADeadlift (3,3,3,3 )Part BSham (Time)7 Rounds for time of: 11 Bodyweight Deadlifts 100m SprintIn honor of Air Force Staff Sgt. David "Sham" Wieger, 28, of North Huntingdon, PA, died Nov. 1, 2007To learn more about Sham click hereThis workout is meant...

Featured / 09.11.2015

CrossFit Decatur - SportView Public WhiteboardPart AMetcon (Time)2 x 400m Run rest :60 between the runsPart BMetcon (Time)42-30-18 Assault Bike Calories 1-Arm Kettle Bell Thrusters (53/35#) Rx+ = 70/53If we have more athletes than bikes we'll play a game to determine who gets to use a rower instead of...

Featured / 08.11.2015

CrossFit Decatur - Basic TrainingView Public WhiteboardWarm-upMetcon (No Measure)2 Rounds 10 Samson Lunges 10 Pass Through's 10 OH Squats 10 Around The WorldsMetcon (AMRAP - Reps)Tabata Seated Side to Side Leg LiftsHere is a video of the movement https://instagram.com/p/9Cc_OzAVJZ/Part AMetcon (AMRAP - Rounds and Reps)AMRAP 16 21 Overhead Lunges 21...

Featured / 08.11.2015

CrossFit Decatur - SportView Public WhiteboardWarm-upMetcon (No Measure)2 Rounds 10 Samson Lunges 10 Pass Through's 10 OH Squats 10 Around The WorldsMetcon (AMRAP - Reps)Tabata Seated Side to Side Leg LiftsHere is a video of the movement https://instagram.com/p/9Cc_OzAVJZ/Part AMetcon (AMRAP - Rounds and Reps)AMRAP 16 21 Overhead Lunges 21 Burpees Sport...

Featured / 07.11.2015

CrossFit Decatur - Basic TrainingView Public WhiteboardWarm-upPart AMetcon (Time)In Teams of 2 Complete: 400M Run 100 Front Squats #75/#55 100 Plank Up Downs 100 Slam Ball Over Shoulder #30/#20 100 Cal Row 400M Run *both partners must run at the same time *you can break up the work however you choose...

Featured / 05.11.2015

CrossFit Decatur - SportView Public WhiteboardWarm-up800m Run (Time)Max Effort 800m RunYour time on this run needs to be at least :10 faster than your 800 split would be on our last mile test.Part AMetcon (Time)3 Rounds For Time: 60 Double Unders 30 Box Jumps (24/20) 15 Hang Squat...

Featured / 04.11.2015

CrossFit Decatur - SportView Public WhiteboardWarm-upPart AMetcon (No Measure)5 x 100m Run Practice Pose RunningPart BMetcon (Time)6 Rounds for Time: 500m Row 10 HSPU Rx HSPU = 1 abmat Rx+ HSPU = 1 blue plate deficit 26 Minute Cap...

Featured / 03.11.2015

CrossFit Decatur - Basic TrainingView Public WhiteboardMovement PrepMetcon (No Measure)Rowing technique workPart AMetcon (5 Rounds for time)5 x 500m RowRest 3 minutes between rounds. To set the monitor go Select workout > Custom Workout > Interval Distance >500m Row with 3 minute rest...

Featured / 02.11.2015

CrossFit Decatur - Basic TrainingView Public WhiteboardMovement PrepPart AMetcon (AMRAP - Rounds)"The Chief" (modified) AMRAP 3 3 Deadlifts (Rx=185/135, Rx+ = 225/155) 6 Hand Release Push-Ups 9 Air Squats Repeat for 5 cycles. 1 minute rest between cycles. Only whole rounds count....

Featured / 02.11.2015

CrossFit Decatur - SportView Public WhiteboardMovement PrepMetcon (No Measure)Ankle Mobility & Pistol ProgressionsPart AMetcon (Time)For Time: 400m Run 50 Wallball Shots (20/14) 400m Run 50 Pistols (alternating) 400m Run 50 Wallball Shots 400m Run...

Featured / 01.11.2015

CrossFit Decatur - SportView Public WhiteboardPart AJerk Balance (3,3,3,3,3 )This is a jerk balance https://www.youtube.com/watch?v=2uSBT7csXgUPart BMetcon (AMRAP - Rounds)"DT Meets The Chief" 5 x AMRAP 3 -12 Deadlifts -9 Hang Cleans -6 Push Jerks Rx=155/105 Rest 1 minute between AMRAP's. Score is total number of full rounds completed over all 5 AMRAP's,...

Featured / 01.11.2015

CrossFit Decatur - Basic TrainingView Public WhiteboardMovement PrepMetcon (No Measure)Kipping Pull-Up ProgressionHere are some videos for your learning pleasure. https://www.youtube.com/watch?v=FLDRxGlBuKY&index=4&list=PL4pTfei_OOdWbUXJ0KH6lLNjWQb4lleiC https://www.youtube.com/watch?v=eBzAlb0PlKU&list=PL4pTfei_OOdWbUXJ0KH6lLNjWQb4lleiC&index=5Part AMetcon (AMRAP - Reps)Tabata of: -Air Bike for Calories -Sit-Ups -Box Jumps -Pull-Ups Score is the sum of the reps performed on all 4 movements....

Featured / 31.10.2015

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMetcon (Time)In Teams of 4 Zombies: • “Walk Like the Dead”: 60 Plank Jacks • “Grave Bursters” : 60 Burpees • “Brain Toss” : 60 Wall Ball (20/14 lbs) • “Blood on the Bar” : 60 Pull ups 20min. CapPart BMetcon (Time)In Teams of...