The WOD

Featured / 08.09.2015

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMetcon (Calories)In teams of 2. 5 Minutes to ride as many Calories on the assault bike as possible. Alternate as needed.Part BMetcon (AMRAP - Reps)4 Cycles of: AMRAP 3 3 Deadlifts (185/135) 3 Burpees Over the Bar Rest 1 Minute Between AMRAP's....

Featured / 06.09.2015

CrossFit Decatur - Basic TrainingView Public WhiteboardAnnouncementCFD will only have classes at 8:30 AM , 9:30 AM & 10:30 AM today.MetconLoredo (Time)6 Rounds for time of: 24 Squats 24 Push-ups 24 Walking Lunge Steps 400m RunIn honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, was...

Featured / 04.09.2015

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AWarm-up (No Measure)Shoulder and Hamstring MobilityPart BMetcon (Time)Teams of 2 Complete for Time: 100 Calories on the Rower 100 Wall Balls M#20/W#14 100 Burpees 100 Plank Rotations 100 Calories on the Rower...

Featured / 02.09.2015

CrossFit Decatur - SportView Public WhiteboardPart AMetcon (No Measure)3 Sets of: 20 Back Extensions 3 Sets of: 20 Hip Extensions 3 Sets of: 20 GHD Sit-UpsPart BMetcon (Calories)2 Minutes On The Assault Bike 3 Minute Rest 1.5 Minutes On The Assault Bike 1.5 Minutes Rest 1 Minute On The Assault Bike 1 Minute Rest 30 Seconds...

Featured / 01.09.2015

CrossFit Decatur - SportView Public WhiteboardPart ABench Press (5, 5, 5, 5, 5 )Part BMetcon (Time)For Time 200 Double Unders 50 Deadlifts @ 225/185 25 Overhead Squats @ 135/95Here are some scaling options L1: M - 185/95 & W - 155/65 L2: M - 145/75 & W - 125/55...

Featured / 30.08.2015

CrossFit Decatur - SportView Public WhiteboardPart AMetcon (Time)For Time: 10 Clean & Jerks (Rx=185/135) 1 Mile Run 10 Clean & Jerks If you must scale attempt to get as close to the Rx weight as possible while still maintaining safe mechanics....