The WOD

Featured / 18.09.2015

CrossFit Decatur - Basic TrainingView Public WhiteboardPart ALift Up Luke (AMRAP - Rounds and Reps)5-Minute AMRAP: 4 Power Cleans, 155# / 105# 24 Double Unders 10 Pull-upsTo learn more about Lift Up Luke click herePart BMetcon (Time)In teams of 2 complete the following for time: 2k Row 50 Power Cleans 100...

Featured / 17.09.2015

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMax Double-Unders (AMRAP - Reps)Max set of Unbroken Double-UndersIf you can't do double unders this is your time to practice them and get coached up.Part BNancy (Time)5 Rounds for time of: 400m Run 15 Overhead Squats,...

Featured / 17.09.2015

CrossFit Decatur - SportView Public WhiteboardPart AMax Double-Unders (AMRAP - Reps)Max set of Unbroken Double-UndersIf you can't do double unders this is your time to practice them and get coached up.Part BNancy (Time)5 Rounds for time of: 400m Run 15 Overhead Squats, 95#...

Featured / 15.09.2015

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMetcon (AMRAP - Reps)In Teams Of 2: 2 Rounds: Partner A: Ride 1 Min Assault Bike Partner B: Max Rep Push-Ups (each partner will ride twice and do push-ups twice) score is total number of calories and push-ups.Part BMetcon (AMRAP - Rounds...

Featured / 15.09.2015

CrossFit Decatur - SportView Public WhiteboardPart AMetcon (Time)12 Deadlifts (275/180) 40 Push-Ups 9 Deadlifts 30 Push-Ups 6 Deadlifts 20 Push-Ups *Everytime you break the push-ups do 3 penalty deadlifts. The deadlifts don't count towards the 27 total reps you must do in the work out.* This WOD comes from CrossFit.com & the...

Featured / 12.09.2015

CrossFit Decatur - Basic TrainingView Public WhiteboardPart A (No Measure)Dynamic Warm UpPart BMetcon (AMRAP - Reps)Four rounds for max reps of: 60 seconds of Kettlebell Swings (32/24 kg) Rest 60 seconds 60 sec. of Burpees Rest 60 seconds 60 sec. of Weighted Sit-Ups (#15/#10) Rest 60 sec. 60 sec. of Deadlifts (115/75...

Featured / 10.09.2015

CrossFit Decatur - Basic TrainingView Public WhiteboardWarm-upPart AMetcon (Time)11 Burpee Box Jumps (24/20") 11 Thrusters (95/65) 11 Burpee Pull-Ups 11 Power Cleans (95/65) 11 Burpees 11 Ball Slams (30/20) 11 Knees to Elbows 11 Sumo Deadlift High Pull (#95/65) 11 Push Jerk (#95/65) 2001 Meter Run, Row or Ride (2001 meters is 1.25 miles of...

Featured / 10.09.2015

CrossFit Decatur - SportView Public WhiteboardWarm-upPart AMetcon (Time)11 Burpee Box Jumps (30/24") 11 Thrusters (135/95) 11 Burpee Chest to Bar Pull-ups 11 Power Cleans (135/95) 11 Steps Walking on your Hands 11 Kettlebell Swings (#70/53) 11 Toes to Bar 11 Sumo Deadlift High Pull (#135/95) 11 Push Jerk (#135/95) 2001 Meter Run, Row or...

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....