The WOD

Featured / 13.08.2015

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AThis was Annie's request for her last WOD. She said that she's going to beat Ben Benson's score of 16 Rounds too.Turn and Burn (AMRAP - Rounds and Reps)20 MIN AMRAP -200m Run -25 Double UndersMetcon (AMRAP - Rounds)"The Hurt...

Featured / 12.08.2015

CrossFit Decatur - Sport View Public Whiteboard Part A Metcon (5 Rounds for weight) 5x5 Weighted Strict Pull-Ups (ascending) if you don't have strict pull-ups you'll do a 5x5 of good ole fashion strict pull-ups Part B Metcon (AMRAP - Reps) AMRAP 15 15 Cal Row 15 Push-Ups 15 Pull-Ups...

Featured / 11.08.2015

CrossFit Decatur - SportView Public WhiteboardMetconMetcon (Time)800m Run 15 Back Sqauts (225/155) 800m Run 15 Back Squats 800m Run 15 Back SquatsToday's RX was established by taking 65% of the Sport Crew's median 1 rep back squat max. This weight might be too heavy for some, if it is scale...

Featured / 11.08.2015

CrossFit Decatur - Basic TrainingView Public WhiteboardMovement PrepHamstring Mobility Calf Stretch Butt Kickers Toy Soldiers High Knees Sumo Squats Grape VinesPart ARest 3-4 minutes between each effort, except the 200m run, rest 1 minute between those.1-Mile Run (Time)Max Effort 1-Mile Run800m Run (Time)Max Effort 800m Run400m Run (Time)Max Effort 400m Run200m...

Featured / 10.08.2015

CrossFit Decatur - Basic TrainingView Public WhiteboardMovement PrepPractice Double Unders & Kipping Pull-UpsPart BMetcon (Time)7 Rounds For Time 7 Thrusters (Rx= 95/65) 7 Pull-Ups (Rx= no band) 21 Double UndersNo kipping pull-ups with a band. Either do strict pull-ups with a band and get stronger or learn to...

Featured / 09.08.2015

CrossFit Decatur - SportView Public WhiteboardWeightliftingSplit Jerk (2-2-2-2-2)Part BMetcon (AMRAP - Reps)Death By Clean & Jerk With a continuously running clock, you perform 1 Clean and Jerk on minute 1, 2 Clean and Jerks on minute 2, 3 on minute 3 etc…until failure....

Featured / 09.08.2015

CrossFit Decatur - Basic TrainingView Public WhiteboardPart A100 Sit-Ups for Time (Time)Complete 100 Sit-Ups for TimePart BRest 2 Minutes Between Each AMRAPMetcon (AMRAP - Rounds and Reps)AMRAP 4 10/7 Cal Row 5 BurpeesMetcon (AMRAP - Rounds and Reps)AMRAP 4 10/7 Cal Row 5 BurpeesMetcon (AMRAP - Rounds and Reps)AMRAP...

Featured / 08.08.2015

CrossFit Decatur - Basic TrainingView Public WhiteboardPart A500m Row (Time)Max Effort 500m RowPart BKelly (Time)5 Rounds for time of: 400m Run 30 Box Jumps, 24'' / 20'' 30 Wall-Ball Shots, 20# / 14#...

Featured / 06.08.2015

CrossFit Decatur - SportView Public WhiteboardMovement PrepWarm Up: 3 Rounds 20 Lunges 2 Minutes of Handstand hold attempts 25 Sit-Ups then Work up to heavy ThrusterPart AMarco (Time)3 Rounds for time of: 21 Pull-Ups 15 Handstand Push-Ups 9 Thrusters, 135#In Honor of U.S. Marine Cpl. Marc T. Ryan, of Gloucester City, New Jersey, died...

Featured / 05.08.2015

CrossFit Decatur - SportView Public WhiteboardMovement PrepPose Running Skill WorkPart A5k Run (Time)Max Effort 5k RunCrossFit is defined as constantly varied functional movements performed at high intensity. With that in mind I could argue that running is the most functional and important thing we do....

Featured / 05.08.2015

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMetcon (Time)40 Air Squats 60 Steam Engines 80 Double Unders 60 Steam Engines 40 Air Squats This is a steam engine https://www.youtube.com/watch?v=fUPecQXkCMM 10 Minute CapPart BMetcon (Time)3 Rounds For Time 1K on the Assault Air Bike 21 Chest 2 Ground Push-Ups 12 Deadlifts (205/155)...

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 / 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 / 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...