The WOD

Featured / 17.11.2015

CrossFit Decatur - SportView Public WhiteboardPart AMetcon (AMRAP - Reps)EMOM x 10 1: 5 Deadlifts @ 85% of 3RM 2: Max Rep Toes To Bar Score is total number of front squats. No racks.If you missed our Deadlift 3 Rep Max last week, then you're a slacker and...

Featured / 16.11.2015

CrossFit Decatur - SportView Public WhiteboardStrengthMetcon (AMRAP - Reps)Every 30 Seconds For 10 Minutes: -Max unbroken Strict Pull-UpsMetconMetcon (AMRAP - Reps)EMOM x 20 1: 12 Burpees 2: 30 Double Unders + 10 KB Swings (53/35)The purpose of this workout is to move fast as hell for :45 get...

Featured / 15.11.2015

CrossFit Decatur - SportView Public WhiteboardPart AOlympic Lifting Total (Total Weight)This is part B of the CrossFit Lift Off competition. You'll have 18 minutes to find a 1 rep max Snatch and Clean & Jerk. Goal is to set a PR on both lifts....

Featured / 15.11.2015

CrossFit Decatur - Basic TrainingView Public WhiteboardMobilityPart AMetcon (AMRAP - Reps)30 Minutes to complete as many reps as possible of the following: 20-18-16-14-12-10-8-6-4-2 •Kettlebell Swings (24/16 KG) •V-Ups 400m Run After Each Set. If you finish all 110 reps of both movements and all 4000 meters of running before...

Featured / 14.11.2015

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMetcon (Time)Teams of 2 Complete: 40 Pull Ups 60 Box Jumps 20" 80 Burpees 200 Double Unders 80 Burpees 60 Box Jumps 20" 40 Pull Ups *while one partner is working the other is holding a plank...

Featured / 12.11.2015

CrossFit Decatur - Basic TrainingView Public WhiteboardPart A800m Run (Time)Max Effort 800m RunPart BMetcon (AMRAP - Reps)5 Cycles In 3 Minutes Complete 20/15 Cal Row 10 Hand Release Push-Ups with remaining time max rep air squats. your score is the total number of air squats you do over the...

Featured / 12.11.2015

CrossFit Decatur - SportView Public WhiteboardPart A800m Run (Time)Max Effort 800m RunPart BLift Off (AMRAP - Reps)AMRAP 12 3 Snatches 6 Clean & Jerks 9 Chest To Bar Pull-Ups 54 Double Unders Rx For Barbell Lifts = 135 /105Lift Off (scaled) (AMRAP - Reps)AMRAP 12 3 Snatches 6 Clean & Jerks 9...

Featured / 11.11.2015

CrossFit Decatur - SportView Public WhiteboardPart ARope Climb (AMRAP 1 Minute )Make sure you wear long socks or pants tomorrow so you don't a permanent rope climb.Part BJ.T. (Time)21-15-9 Handstand Push-ups Ring Dips Push-upsIn honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who...

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 / 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 / 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 - 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...