The WOD

Featured / 28.10.2015

CrossFit Decatur - Basic TrainingView Public WhiteboardPart A400m Run (Time)Max Effort 400m RunMetcon (Time)400m Run at a pace that is exactly :10 slower than your PR pacePart BMetcon (AMRAP - Rounds and Reps)AMRAP 15 5 Deadlifts (185/135) 10 Hand Release Push-Ups 20 Double Unders...

Featured / 28.10.2015

CrossFit Decatur - SportView Public WhiteboardPart A400m Run (Time)Max Effort 400m RunMetcon (Time)400m Run at a tempo :10 slower than your 400m max effort pacePart BMetcon (Time)For Time: 100 Cal Row 75 Weighted Sit-Ups (25/15) 50 KB Swings (70#/53#)...

Featured / 27.10.2015

CrossFit Decatur - SportView Public WhiteboardPart APower Snatch (EMOM for 7 Min x 2 reps @ 65% of 1RM)Part Brest 3 minutes between each AMRAPMetcon (AMRAP - Rounds and Reps)AMRAP 3 35 Double Unders 10 Push Press (95/65) 10 Box Jumps (24/20)Metcon (AMRAP - Rounds and Reps)AMRAP 3 35...

Featured / 27.10.2015

CrossFit Decatur - Basic TrainingView Public WhiteboardWarm-upMetcon (No Measure)KStar Old School Hip Mobility https://www.youtube.com/watch?v=JBHzXF-mVjY then 2 Rounds 5 Kips on the Bar 10 V-Ups 20 Air SquatsMovement PrepLearn or Practice Knees to ElbowsMetconMetcon (Time)For Time: 40-30-20-10 Wallballs (20/14) 10 Knees to Elbows after each set of WallballsTo Rx this workout every squat...

Featured / 26.10.2015

CrossFit Decatur - SportView Public WhiteboardPart A1-Mile Run (Time)Max Effort 1-Mile RunPart BMetcon (Time)In Teams of 2: 50-40-30-20-10 Calories on The Assault Bike Knees To ElbowsAlternate as needed. Knees must touch elbows for the reps to count....

Featured / 26.10.2015

CrossFit Decatur - Basic TrainingView Public WhiteboardPart A1-Mile Run (Time)Max Effort 1-Mile RunPart BMetcon (AMRAP - Reps)AMRAP 7 200m Run Max Unbroken Sumo Deadlift High Pull (75/55)The workout starts with a 200m run When you take a break of re-grip on the SDHP you must stop and go...

Featured / 25.10.2015

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMetcon (AMRAP - Reps)10 Rounds of: 1 Minute Max Rep Burpees 1 Minute Max Rep Lunge Steps 1 Minutes Max Rep Sit-Ups Score is total reps. No rest between rounds. Keep a running count.This is a endurance WOD. Mindful pacing is the...

Featured / 24.10.2015

CrossFit Decatur - Basic TrainingView Public Whiteboard (No Measure)"Roxanne"Metcon (Time)Partners Work in Synchronicity to Complete: 100 Deadlifts M#135/W#95 200 Slam Balls 200 Sit Ups 100 Cal. Row *Both partners work at the same time. *If your partner rests, you must rest. *35min. Cap...

Featured / 22.10.2015

CrossFit Decatur - SportView Public WhiteboardPart AFight Gone Bad (3 Rounds for reps)Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20" (Reps) Push-press (Reps), 75# Row (Calories) 1-minute restAll Classes will be doing the same WOD. 5:30...

Featured / 22.10.2015

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AFight Gone Bad (3 Rounds for reps)Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20" (Reps) Push-press (Reps), 75# Row (Calories) 1-minute restAll Classes will be doing the same WOD....

Featured / 21.10.2015

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AJerry (Time)For Time: 1-Mile Run 2k Row 1-Mile RunIn honor of Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 preparing for deployment to Afghanistan.To learn more about Jerry click here...

Featured / 21.10.2015

CrossFit Decatur - SportView Public WhiteboardPart AJerry (Time)For Time: 1-Mile Run 2k Row 1-Mile RunIn honor of Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 preparing for deployment to Afghanistan.To learn more about Jerry click hereAll Classes will be doing the same WOD. 5:30 AM,...

Featured / 18.10.2015

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMichael (Time)3 Rounds for time of: 800m Run 50 Back Extensions 50 Sit-upsIn honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.To learn more about Michael click hereWe will be doing superman's...

Featured / 18.10.2015

CrossFit Decatur - SportView Public WhiteboardPart AOverhead Squat (3,3,3,3)Part BMetcon (AMRAP - Reps)4 Rounds of AMRAP 3 3 Pull-Ups 6 Overhead Squats (95/65) 9 Burpees 90 seconds of rest between each AMRAP. Goal is 3 rounds on each AMRAP....