The WOD

Featured / 24.08.2015

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMetcon (Time)800m Class Indian Run with a Med Ball.Part BMetcon (4 Rounds for reps)In 4 Minutes, Run 400 M, complete 25 situps With remaining time, max rep: Rnd 1- Push Press #75/#55 Rnd 2- SDHP Rnd 3- Push Preas Rnd 4- SDHP Rest 1...

Featured / 24.08.2015

CrossFit Decatur - SportView Public WhiteboardPart AMetcon (No Measure)Midline/Gymnastic Work 2 Rounds 1 Min @ Each Station -GHD Sit-Ups -L-Sit -10 Second Pull-Up Negative -Strict Toes 2 Bar -Handstand Walk For Distance/Hanstand Hold For TimeRecord records to comments.Part BMetcon (Time)20 KB Snatch Right Armt (1.5/1 Pood) 20 C2B Pull-Ups 20 Air Bike Calories 20 C2B...

Featured / 23.08.2015

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMetcon (Calories)2 Minutes of Rowing For Calories Rest 2 Minutes 1.5 Minutes of Rowing For Calories 1.5 Minute Rest 1 Minute of Rowing For Calories 1 Minute of Rest :30 of Rowing For Calories Score is total amount of calories rowed over the 5 minutes...

Featured / 23.08.2015

CrossFit Decatur - SportView Public WhiteboardPart AHang Squat Clean Complex (3-3-3-3)This complex is 1 hang power clean, 1 front squat, 1 hang squat clean.Part BMetcon (Time)3 Rounds For Time 21 Deadlifts 15 HSPU 9 Front Squats Rx=185/135...

Featured / 21.08.2015

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMetcon (Time)In Teams of 2: Complete 14 Rounds For Time 21 Walking Lunges 15 Burpees 9 Pull-Ups Every 5 minutes BOTH team members must complete a 200m Run. The workout will start on a 200m run. If one team member is faster than...

Featured / 20.08.2015

CrossFit Decatur - SportView Public WhiteboardWarm-upBurgener Warm-up (No Measure)BURGENER WARM-UP: 1. Down and "Finish" 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2", 4", 6" 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Snatch Push Press 2. Overhead Squat 3. Heaving Snatch Balance 4. Snatch Balance without a dip 5. Snatch Balance with...

Featured / 20.08.2015

CrossFit Decatur - Basic TrainingView Public WhiteboardWarm-upBurgener Warm-up (No Measure)BURGENER WARM-UP: 1. Down and "Finish" 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2", 4", 6" 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Snatch Push Press 2. Overhead Squat 3. Heaving Snatch Balance 4. Snatch Balance without a dip 5. Snatch Balance...

Featured / 19.08.2015

CrossFit Decatur - SportView Public WhiteboardAnnouncementThere will be no 8:30 AM Class Today. I have a super important doctors appointment at 8am.Part AMuscle-upsPart BCindy (AMRAP - Rounds and Reps)20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats...

Featured / 19.08.2015

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMetcon (Calories)10 Min OTM Even: 1 Min Assault Bike For Calories Odd: Rest Score is total calories ridden on our 5 rides.Part BMetcon (AMRAP - Reps)20 Min EMOM Even: 5 Deadlifts (185/135) Odd: Max Rep Double Unders Score is total # of Double Unders....