The WOD

Featured / 04.08.2015

CrossFit Decatur - Basic TrainingView Public WhiteboardPart A (No Measure)100' Frog Jump 100' Bear Crawl 100' Crab Walk 100' Lizard Push-Ups 50 feet is half of the track.Part BMetcon (Time)For Time 800m Run (buy-in) 4 Rounds 20 Box Jumps (24/20) 20 KB Swings (24/16 KG 20 Weighted Sit-Ups (20/14# Wallball) 800 Run (cash-out)...

Featured / 04.08.2015

CrossFit Decatur - SportView Public WhiteboardPart APower Clean (2-2-2-2-2)Part BMetcon (AMRAP - Reps)AMRAP 3 3 Deadlifts (255/175) 3 Burpees Over The BarMetcon (AMRAP - Reps)AMRAP 3 3 Deadlifts 3 Burpees Over The Bar (225/155)Metcon (AMRAP - Reps)AMRAP 3 Burpees Over The Bar...

Featured / 03.08.2015

CrossFit Decatur - Basic TrainingView Public WhiteboardMovement PrepReview the Overhead SquatPart AMetcon (AMRAP - Reps)Every 2 Minutes for 10 Minutes -Row 250m -Max Rep Plank Jacks Score is total plank jacks. This is a plank jack https://www.youtube.com/watch?v=CKBo_l_HcrYPart BMetcon (Time)Row 1k 50 OHS (45/35# Bar) 30 Pull-Ups...

Featured / 02.08.2015

CrossFit Decatur - SportView Public WhiteboardAnnouncementThere will be no 6:30 PM Sport Class today due to a CFD Softball Team Game.Part APush Press (5 x 5 Push Press Ascending from 70-90% of 1RM)Part BMetcon (Time)5 Rounds For Time 500m Row 15 Shoulder To Overhead (135/95) *Classic Couplet Courtesy...

Featured / 01.08.2015

CrossFit Decatur - Basic TrainingRemember there are only 8:30am and 9:30am classes today. Gym closes immediately after the 9:30 class ends.View Public WhiteboardCrossFit Games Open 12.1 (AMRAP - Reps)7-Minute AMRAP of: Burpees to a 6" targetRest 2 minsAnnie (Time)50-40-30-20-10 Double-unders Sit-ups10 minute cap....

Featured / 30.07.2015

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMetcon (Time)In Teams of 2: Ride 100 Calories on The Assault Bike for Time. Alternate as much as you need.Part BMetcon (Time)5 Rounds For Time: 400m Run 20m of Overhead Walking Lunge Basic Weight = 25# Plate For Men 15# Plate For...

Featured / 29.07.2015

CrossFit Decatur - SportView Public WhiteboardAnnouncementThere is no 6:30 PM Class TONIGHT night July 30th.Part AMetcon (No Measure)Jumping Technique Work: -Seated Box Jumps -Jumping Obstacle CoursePart BMetcon (Time)“Long Chipper” 100 Double Unders 25 Sand Bag Ground 2 Shoulders 25 Jumps Over A Box (24/20) 25 Pull-Ups 50 Wall Balls (20/14) 25 Pull-Ups 25...

Featured / 29.07.2015

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMetcon (Time)Rowing Technique Work: 4 Rounds: 100m Row using LEGS only 100m Row using ARMS only (to help you avoid the temptation to cheat we'll be having you do this part with straight legs)Part BMetcon (Time)5 RFT 15 Push Press (75/55) 15 Cal...

Featured / 28.07.2015

CrossFit Decatur - Basic TrainingView Public WhiteboardMobilityT-Spine & Shoulder mobility workPart BMetcon (AMRAP - Reps)5 Rounds of The Following 1 Min Assault Bike for Calories 1 Min V-Ups for Reps 1 Min Slam Balls for Reps 1 Min Pull-Ups for Reps Rest 1 Minute after each round Your score is the...

Featured / 28.07.2015

CrossFit Decatur - SportView Public WhiteboardMetconMetcon (Time)FT 30 Deadlifts (185/135) 30 Cal Row 30 Burpees rest 3 minutes then complete the following. 30 Hang Clean & Jerks (95/65) 30 Cal Row 30 BurpeesThis whole mess is for time, including the 3 minute rest....

Featured / 27.07.2015

CrossFit Decatur - SportView Public WhiteboardPart AMetcon (AMRAP - Reps)EMOM x 10 O: 8 Strict Toes 2 Rings E: Max Unbroken Hollow Rocks Score is total Hollow Rocks.Part BMetcon (AMRAP - Rounds and Reps)AMRAP 15 5 HSPU 10/7 Calories Assault Bike 15 KB Swings (53/35#) After some testing I modified the rep...

Featured / 26.07.2015

CrossFit Decatur - SportView Public WhiteboardPart ASnatch (5 x 2 at max effort weight )Part BMetcon (Time)"All Of The Squats" 400m Run 40 Back Squats (115/85) 400m Run 30 Front Squats 400m Run 20 OHS *25 Min Cap* No racks unless completely necessary....

WOD Blown / 26.07.2015

Here is a little preview of what's coming this week. The finals of the CrossFit Games are tonight, check it out if you got a minute. Basic Training 7.27.15 10 Rounds For Time 8 Med Ball Cleans 20/14 10 Push-Ups 12 Sit-Ups 7.28.15 AMRAP 15 10 Deadlifts (185/135) 20 Wallball Shots (20/14) 7.29.15 5 Rounds Of: 1 Min On The...