The WOD

Featured / 01.12.2015

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMetcon (Distance)10 Rounds: :40 max effort row :20 rest score is total meters.Here are so more free meters for that concept 2 rowing challenge.Part BMetcon (Time)For Time 12-1 Wallball Shots (20/14) 1-12 Pull-UpsOn the count of 3-2-1 go you will perform 12 wallball...

Featured / 01.12.2015

CrossFit Decatur - SportView Public WhiteboardPart ABear Complex (7, 7, 7, 7, 7 )Power Clean Front Squat Push Press Back Squat Second Push PressWe are going to do 5 rounds of 7 cycles of the bear complex. All 7 cycles must be done unbroken, however you may rest in...

Featured / 30.11.2015

CrossFit Decatur - SportView Public WhiteboardPart AMetcon (Time)"Super Helen" 3 Rounds For Time Of: 800m Run or 1K Row 42 KB Swings (53/35#) 24 Pull-UpsThe row is for those of you who need to get meters in for the concept 2 challenge. Helen is meant to be a sub 10...

Featured / 29.11.2015

CrossFit Decatur - SportView Public WhiteboardPart AMetcon (Time)For Time: 30 Wallball Shots (20/14#) 30 Toes To Bar 30 Burpees 30/25 Cal Air Bike 30 Thrusters (115/75#) 30/25 Cal Air Bike 30 Burpees 30 Toes To Bar 30 Wallball Shots (20/14#) -30 Minute Cap-...

Featured / 24.11.2015

CrossFit Decatur - SportWe are on Holiday Hours today. There will only be classes at 8:30, 9:30 & 10:30 AM.View Public WhiteboardPart AMetcon (Time)For Time: 400m Run "Fran" 400m Run "Fran" 400m Run Rx's Sport = 75/55 Basic = 65/45 35 Minute CapFran is: 21-15-9 Thrusters & Pull-Ups...

Featured / 24.11.2015

CrossFit Decatur - Basic TrainingWe are on Holiday Hours today. There will only be classes at 8:30, 9:30 & 10:30 AM.View Public WhiteboardPart AMetcon (Time)For Time: 400m Run "Fran" 400m Run "Fran" 400m Run Rx's Sport = 75/55 Basic = 65/45 35 Minute CapFran is: 21-15-9 Thrusters & Pull-Ups...

Featured / 21.11.2015

CrossFit Decatur - Basic TrainingView Public WhiteboardPart A“Lumberjackish 20” (Time)“Lumberjackish 20” 20 Calorie Row Run 400m 20 KB swings (24Kg/W16Kg) Run 400m 20 Alternating Step Ups 24” (With kettle bell) Run 400m 20 Burpees Run 400m 20 Push Ups Run 400m 20 Box jumps (20") Run 400m 20 Goblet Squats (24Kg/W16Kg) Run 400m...