The WOD

Featured / 05.11.2015

CrossFit Decatur - SportView Public WhiteboardWarm-up800m Run (Time)Max Effort 800m RunYour time on this run needs to be at least :10 faster than your 800 split would be on our last mile test.Part AMetcon (Time)3 Rounds For Time: 60 Double Unders 30 Box Jumps (24/20) 15 Hang Squat...

Featured / 04.11.2015

CrossFit Decatur - SportView Public WhiteboardWarm-upPart AMetcon (No Measure)5 x 100m Run Practice Pose RunningPart BMetcon (Time)6 Rounds for Time: 500m Row 10 HSPU Rx HSPU = 1 abmat Rx+ HSPU = 1 blue plate deficit 26 Minute Cap...

Featured / 03.11.2015

CrossFit Decatur - Basic TrainingView Public WhiteboardMovement PrepMetcon (No Measure)Rowing technique workPart AMetcon (5 Rounds for time)5 x 500m RowRest 3 minutes between rounds. To set the monitor go Select workout > Custom Workout > Interval Distance >500m Row with 3 minute rest...

Featured / 02.11.2015

CrossFit Decatur - Basic TrainingView Public WhiteboardMovement PrepPart AMetcon (AMRAP - Rounds)"The Chief" (modified) AMRAP 3 3 Deadlifts (Rx=185/135, Rx+ = 225/155) 6 Hand Release Push-Ups 9 Air Squats Repeat for 5 cycles. 1 minute rest between cycles. Only whole rounds count....

Featured / 02.11.2015

CrossFit Decatur - SportView Public WhiteboardMovement PrepMetcon (No Measure)Ankle Mobility & Pistol ProgressionsPart AMetcon (Time)For Time: 400m Run 50 Wallball Shots (20/14) 400m Run 50 Pistols (alternating) 400m Run 50 Wallball Shots 400m Run...

Featured / 01.11.2015

CrossFit Decatur - SportView Public WhiteboardPart AJerk Balance (3,3,3,3,3 )This is a jerk balance https://www.youtube.com/watch?v=2uSBT7csXgUPart BMetcon (AMRAP - Rounds)"DT Meets The Chief" 5 x AMRAP 3 -12 Deadlifts -9 Hang Cleans -6 Push Jerks Rx=155/105 Rest 1 minute between AMRAP's. Score is total number of full rounds completed over all 5 AMRAP's,...

Featured / 01.11.2015

CrossFit Decatur - Basic TrainingView Public WhiteboardMovement PrepMetcon (No Measure)Kipping Pull-Up ProgressionHere are some videos for your learning pleasure. https://www.youtube.com/watch?v=FLDRxGlBuKY&index=4&list=PL4pTfei_OOdWbUXJ0KH6lLNjWQb4lleiC https://www.youtube.com/watch?v=eBzAlb0PlKU&list=PL4pTfei_OOdWbUXJ0KH6lLNjWQb4lleiC&index=5Part AMetcon (AMRAP - Reps)Tabata of: -Air Bike for Calories -Sit-Ups -Box Jumps -Pull-Ups Score is the sum of the reps performed on all 4 movements....

Featured / 31.10.2015

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMetcon (Time)In Teams of 4 Zombies: • “Walk Like the Dead”: 60 Plank Jacks • “Grave Bursters” : 60 Burpees • “Brain Toss” : 60 Wall Ball (20/14 lbs) • “Blood on the Bar” : 60 Pull ups 20min. CapPart BMetcon (Time)In Teams of...

Featured / 29.10.2015

CrossFit Decatur - SportView Public WhiteboardMobilityPart AMetcon (AMRAP - Reps)"Pukies Haunted Bike Ride" EMOM x 16 Minutes 1-8 E: 15/10 Calories on The Air Bike O: 6 Thrusters (Rx=95/65) + max rep pull-ups Minutes 9-16 E: 15/10 Calories on The Air Bike O: 6 Clean & Jerks (Rx=95/65) + max rep burpees Score...

Featured / 29.10.2015

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMetcon (AMRAP - Reps)"Pukies Haunted Boat Ride" 7 Cycles of: In 3 Minutes Complete 15/10 Calories on the Rower 10 Burpees 10 KB Swings (24/16 KG) with remaining time do as many Goblet Squats as possible using your Kettle Bell. Score is total # of...

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 - 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 / 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 / 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...