The WOD

Featured / 08.02.2017

CrossFit Decatur - CrossFitView Public WhiteboardWeightliftingFront Squat (15 Min. to find a 1RM)MetconMetcon (AMRAP - Rounds and Reps)In Teams of 2 or 3 complete as many rounds & reps as possible in 20 minutes of •200 rotations of the jump rope •400m Farmers Walk (55/35#) •800' Sled Push...

Featured / 07.02.2017

CrossFit Decatur - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)Warm-Up 1 Round 10 Pass Throughs 10 Reverse Grip Pass Throughs 10 Scap Push-Ups 10 Scap Pull-Ups 10 Table Top Press (https://vimeo.com/178261045) 60s passive hang on the pull-up bar then warmup deadlift to working weight Skill Muscle-Up Transition Work (toe assisted or box assisted) 5 Sets of 1 Pull to...

Featured / 05.02.2017

CrossFit Decatur - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)400m Jog 10 reps of: Sumo Squat Quad Stretch Inch Worms Spiderman Lunge Hip Crossover Tuck to Hollows Kips on the BarMetconMetcon (AMRAP - Rounds and Reps)AMRAP x 18 15 Box Jumps (24/20") 12 HSPU or DB Push Press (55/35#) 9 Toes To Bar...

Featured / 02.02.2017

CrossFit Decatur - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)Warm-Up: -Junkyard Dog -20x Pass Throughs -20x Lat Stretch with PVC -Burgener Warm-UpMetconMetcon (AMRAP - Reps)EMOM x 20 E: Max Rep Snatch (anyhow) O: Rest L1=135/95# L2=115/80# L3=96/65# L4=75/55# L5=45/30# There is NO Rx on this workout. Just levels. Post your level in the comments.Goal here is to get 10...

Featured / 01.02.2017

CrossFit Decatur, CrossFit Decatur - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)•Couch Stretch 2 minutes each leg •Foam Roll Lats 1 minute each side •Open the T-Spine by doing the keg stretch with a wallball •MVMT PrepMetconMetcon (AMRAP - Reps)6 Rounds of :40 of work followed by :20 of each...

Featured / 31.01.2017

CrossFit Decatur - CrossFitView Public WhiteboardWarm-upMetcon (AMRAP - Rounds and Reps)AMRAP x 10 •100m Farmer's Carry with 55/35# Dumbbells or Kettlebells •5 Box Jumps (36/30")The Rx is a guideline here. We want you jumping on a high uncomfortably high box, so you actually have to jump. ...

Featured / 30.01.2017

CrossFit Decatur - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)3 rounds of 10x Good Mornings w/empty bar 10x Suitcase Sit-Ups 10x Superman's 10x Swings on the Pull-Up Bar 200m RunMetconMetcon (Time)3 Rounds For Time 800m Run 25 Toes To Bar 15 Deadlifts (225/155#) [30 Min Cap]...

Featured / 25.01.2017

CrossFit Decatur - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)-Banded OH Distraction x 2 min each side -Tire Flip & HSPU MVMT PrepMetcon (3 Rounds for time)3 Rounds Each For Time 15 Dumbbell Push Press (55/35#) or 15 HSPU 21/17 Calories on The Assault Bike 6 Tire Flip Jump Overs (Biggest...

Featured / 23.01.2017

CrossFit Decatur - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)-Clean & Jerk cycling movement prep -Tabta Double UndersMetconMetcon (Time)For Time: 100 Double Unders (scale to 2 minutes of practice) 25 Clean & Jerks (95/65#) 75 Double Unders 25 Clean & Jerks (95/65#) 50 Double Unders [12 min. time cap]...

Featured / 20.01.2017

CrossFit Decatur - CrossFitView Public WhiteboardMetcon (Time)21 Deadlifts 100 Double Unders 15 deadlifts 75 Double Unders 9 Deadlifts 50 Double Unders Deadlift weight is 50% of your 1RM...

Featured / 19.01.2017

CrossFit Decatur - CrossFitHere is a cool video of a single arm amputee doing a 195# Power Clean, Hang Squat Clean & Split Jerk WITH PERFECT FORM https://goo.gl/6oR19t Reminds me not to punt when s##t gets hard. Maybe it will help you during today's workout.View...

Featured / 18.01.2017

CrossFit Decatur - CrossFitThere is a 3 minute rest between each workout. Large classes will be divided into 3 groups and start at different workouts and move through.View Public WhiteboardMetcon (Time)Row 1k for Time* *EMOM do 7 Hollow Rocks [10 min cap] workout starts on hollow rocksMetcon (Time)Ride...

Featured / 17.01.2017

CrossFit Decatur - CrossFitWe sent out a newsletter about the CrossFit Open yesterday. If you have questions about that and didn't get the email you can read it here https://goo.gl/EU9MDvView Public WhiteboardWarm-upWarm-up (No Measure)In teams of 3-4 1 Mile Standing Empty Sled Pull For Time...

Featured / 10.01.2017

CrossFit Decatur - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)-Box Jump Prep -EMOM x 10 1 :20 L-Sit Hold 2 :40 Superman HoldMetconMetcon (AMRAP - Rounds and Reps)AMRAP x 12 Min. 8 Burpee Box Jumps (24/20") 8 KB Swings (2 pood/1.5 pood)The goal here is 12 Rounds. Ideally you approach this like...

Featured / 08.01.2017

CrossFit Decatur - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)Mobility: Calf Stretch & Couch Stretch Skill: Double Unders 5 Rounds :30 Double Unders :30 RestMetconMetcon (Time)3 Rounds For Time 50 Cal Row 150 Double Unders 50 Walking Lunges [32 Min Cap, from CrossFit.com] There will be no single scaling for this workout. If you don't have...

Featured / 05.01.2017

CrossFit Decatur - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)400m jog or 500m row then with Empty Bar: 2 Rounds of 10 x Good Morning, 10 x behind the neck snatch grip press, 10 x Front Rack Lunge StepsMetcon (AMRAP - Rounds and Reps)25 Min AMRAP 1.5 Mile...

Featured / 02.01.2017

CrossFit Decatur - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)Warm-Up: 2 Rounds 10 x Pass Throughs 10 x Reverse Grip Pass Throughs 10 x Prone Shoulder Raises with PVC & light plate 10 x Scap Push-Ups 10 x Scap Pull-Ups 10 x PVC Overhead Squats -then- 1 Min. Hollow Hold 1 Min. Squat HoldStrengthStrict Pull-Ups (Max...