The WOD

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...

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 - 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...