The WOD

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 / 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....

Featured / 06.09.2015

CrossFit Decatur - Basic TrainingView Public WhiteboardAnnouncementCFD will only have classes at 8:30 AM , 9:30 AM & 10:30 AM today.MetconLoredo (Time)6 Rounds for time of: 24 Squats 24 Push-ups 24 Walking Lunge Steps 400m RunIn honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, was...

Featured / 04.09.2015

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AWarm-up (No Measure)Shoulder and Hamstring MobilityPart BMetcon (Time)Teams of 2 Complete for Time: 100 Calories on the Rower 100 Wall Balls M#20/W#14 100 Burpees 100 Plank Rotations 100 Calories on the Rower...

Featured / 02.09.2015

CrossFit Decatur - SportView Public WhiteboardPart AMetcon (No Measure)3 Sets of: 20 Back Extensions 3 Sets of: 20 Hip Extensions 3 Sets of: 20 GHD Sit-UpsPart BMetcon (Calories)2 Minutes On The Assault Bike 3 Minute Rest 1.5 Minutes On The Assault Bike 1.5 Minutes Rest 1 Minute On The Assault Bike 1 Minute Rest 30 Seconds...