The WOD

Featured / 02.10.2015

CrossFit Decatur - Basic TrainingView Public WhiteboardWarm-up (No Measure)Rowling* *Yes, this is spelled correctlyMetconMetcon (AMRAP - Reps)5 Cycles 60 sec. of Burpees 60 sec. Wall Ball Shots M#20/W#14 60 Sec. V-Ups 60 sec. Door to Door Sprints* Rest 60sec. after each round *Every time you touch the ground counts as one rep Your...

Featured / 01.10.2015

CrossFit Decatur - SportView Public WhiteboardPart AMetcon (AMRAP - Rounds and Reps)In Teams of 2 complete as many rounds as possible of the following in 20 Minutes: 50 Weighted Step-Ups (53/35) 40 Pull-Ups 30 Box Jumps (24/20) 20 Power Cleans (135/95) 10 HSPUEvery Friday of October we will be doing...

Featured / 29.09.2015

CrossFit Decatur - SportView Public WhiteboardPart A3 Position Snatch (1 cycle x 5 sets)Part BMetcon (AMRAP - Reps)AMRAP 10 2 Hang Power Snatch (135/95) 2 Toes To Bar 4 Hang Power Snatch 4 TTB 6 HPS 6 TTB continue up the ladder until the time runs out...

Featured / 27.09.2015

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMetcon (5 Rounds for reps)5 Cycles of: In 3 Minutes Complete 200m Sprint w/sandbag 40 sandbag back squats With remaining time do as many Sandbag Across the Chest Sit-Ups as possible. Score is total number of sit-ups. 1 Minute Rest after each round.please...

Featured / 27.09.2015

CrossFit Decatur - SportView Public WhiteboardPart ASnatch Balance (1,1,1,1)Part BMetcon (Time)"The Air Force WOD" For time: 20 Thrusters 20 Sumo deadlift high pulls 20 Push jerks 20 Overhead squats 20 Front squat Rx=95/65 *Every minute on the minute complete 4 burpees. 20 Minute Cap....

Featured / 24.09.2015

CrossFit Decatur - SportView Public WhiteboardPart AMetcon (No Measure)OTM x 5 -Five Second Toes 2 Bar NegativePart BMetcon (AMRAP - Reps)OTM x 24 Minute 1: 15/10 Calories on the Air Bike Minute 2: 15 KB Swings (1.5/1 Pood) Minute 3: Max Rep Burpees Score is total number of Burpees.Think...

Featured / 22.09.2015

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMetcon (Time)50 Russian Twists (25/15) 10 V-Ups 40 Russian Twists 10 V-Ups 30 Russian Twists 10 V-Ups 20 Russian Twists 10 V-Ups 10 Russian Twists 10 V-Ups 10 Minute CapPart B"400 Meter Walking Lunge" (Time)400 Meter Walking Lunge...

Featured / 22.09.2015

CrossFit Decatur - SportView Public WhiteboardPart ASnatch Pull (3 x 3 @ Body Weight)Part BGwen (Weight)Clean & Jerk 15-12- and 9 reps Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for...