The WOD

Featured / 16.10.2015

CrossFit Decatur - Basic TrainingView Public WhiteboardPart A (No Measure)Every 2min. for 10min. Complete: 10 Burpees 10 Spiderman Lunge StepsPart BMetcon (Time)Teams of 2 Complete: 800m Run with a Plate M#25/W#15 200 Partner Russian Twists 200m Lunge with Plate 800m Run with Plate *the plate can be exchanged on the runs and...

Featured / 14.10.2015

CrossFit Decatur - Basic TrainingView Public WhiteboardWarm-upMetcon (No Measure)3 Rounds 10 Squats Hip Circle 10 Banded Good Mornings 10 One Legged Romanian Deadlifts with a 35/25# KB (total, not each side)Movement PrepMetcon (No Measure)Review Proper Deadlift Set-Up & Execution . Work Up to your Workout Deadlift Weight.Part AMetcon...

Featured / 14.10.2015

CrossFit Decatur - SportView Public WhiteboardPart AMetcon (Time)Push & Pull PT.1 For Time: 21-15-9 Handstand Push-Ups Pull-Ups 12 Minute Cap Rx= 1 AbMat, head (not just hair) touching the ground or abmat, full lock out on the hand stand, chin over bar on the pull-ups.Part BMetcon (Time)Push Pull Pt.2 For Time: 21-15-9 Dips Calories on...

Featured / 13.10.2015

CrossFit Decatur - SportView Public WhiteboardPart AHigh-Hang Snatch (2,2,2,2,2)Part BMetcon (AMRAP - Reps)In Teams of 2 Complete As Many Reps As Possible In 15 Minutes of the Following: 5 Power Snatch 5 Burpees 10 Power Snatch 10 Burpees 15 Power Snatch 15 Burpees 20 Power Snatch 20 Burpees ...

Featured / 12.10.2015

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMetcon (No Measure)4 Rounds of: :30 Hollow Hold :30 Superman Hold No rest in between intervals or rounds.Movement PrepPart BMetcon (AMRAP - Reps)CF Team Series Event #2 Complete as many reps as possible in 15 minutes of: Partner 1 and Partner 2 each...

Featured / 12.10.2015

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMetcon (No Measure)4 Rounds of: :30 Hollow Hold :30 Superman Hold No rest in between intervals or rounds.Movement PrepPart BMetcon (AMRAP - Reps)CF Team Series Event #2 Complete as many reps as possible in 15 minutes of: Partner 1 and Partner 2 each...

Featured / 12.10.2015

CrossFit Decatur - SportView Public WhiteboardPart AMetcon (Time)For Time: 300 Double Unders 200m of Walking Lunges 100 Calories on the Air Bike 30 Minute Cap**if you can't get 300 double unders done in 10 minutes, than you need to scale to singles. ***Credit goes to my pal Pat Sherwood for...

Featured / 11.10.2015

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMetcon (Calories)Tabata Row for CaloriesPart BMetcon (Time)For Time 21-15-9 Row for Calories Burpees 9-15-21 Row for Calories Hand Release Push-Ups Rx=doing real push-ups, not worm push-ups or kipping push-upsAnnouncementJust a reminder. Danny Matta's Mobility Party is tomorrow night at 6PM. $15 for members. BYOB. There...

Featured / 11.10.2015

CrossFit Decatur - SportView Public WhiteboardPart AClean and Jerk (12 Minutes to find a 1 Rep Max)Part BMetcon (Time)3 Rounds For Time: 9 Hang Squat Cleans 15 Push Press Rx=115/80, Full Depth Squats, Push Press not Push Jerks with full lock out every rep. 12 Minute CapThis workout should...

Featured / 10.10.2015

CrossFit Decatur - Basic TrainingView Public Whiteboard“LumberJackish 20” (Time)20 Calories on Assault Bike Run 400m 20 Thrusters #45/#35 Run 400m 20 Alternating Step Ups 24” (With kettle bell) Run 400m 20 Burpees Run 400m 20 Push ups (hands release) Run 400m 20 Box jumps (20") Run 400m 20 Goblet Squats (32Kg/W16Kg) Run 400m...

Featured / 07.10.2015

CrossFit Decatur - SportView Public WhiteboardPart AMetcon (Time)For Time: 4 x 500m Row 3 Minute rest between efforts. Score is total time.This is a evolution of last weeks 10 x 200m row. The goal is to match or beat your 10 x 200m total....

Featured / 06.10.2015

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMetcon (Time)In Teams of 2 Complete The Following For Time: 80 Cal Air Bike Ride (for time) 200 Sit-Ups 300 Box Overs (20") 80 Cal Air Bike Ride (for time) 30 Minute CapFor the sake of variance we have moved the Partner WODtober...

Featured / 06.10.2015

CrossFit Decatur - SportView Public WhiteboardMetcon (AMRAP - Reps)In Teams of 2 AMRAP 4: Thrusters @ 75/55Metcon (AMRAP - Reps)In Teams of 2: AMRAP 4: Thrusters @ 95/65Metcon (AMRAP - Reps)In Teams of 2: AMRAP 4 In Teams of 2: AMRAP 4: Thrusters @ 115/75Metcon (AMRAP - Reps)In Teams of 2: AMRAP 4 In Teams...