The WOD

Featured / 14.07.2015

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMetcon (Time)5 x Walk To The Hammersmith Sign Sprint BackNo cheating by jogging down to the hammersmith sign.Part BMetcon (Time)4 Rounds For Time 20 KB Swings (24/16KG) 30 Box Jumps 40 OH Walking Lunge Steps (25/15) [25 Min Cap]...

Featured / 13.07.2015

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMetcon (AMRAP - Reps)EMOM x 7 -Complete 5 Barbell Rollouts -Max Russian Twists Score is Russian Twists. Here is a demo of a barbell rollout https://www.youtube.com/watch?v=s_elM3ciI8gPart BMetcon (Time)Complete The Following For Time: 21-15-9 -Power Cleans (95/65) -Wall Ball Shots (20/14) 9-15-21 -Front Squats (95/65) -Burpees Over The...

Featured / 13.07.2015

CrossFit Decatur - SportView Public WhiteboardPart AMetcon (Time)400m Run 100 Double Unders 400m Run 80 Abmat Sit-Ups 400m Run 60 Front Rack Walking Lunge Steps w/Kettle Bell (24/16 KG) 400m Run 40 KB Swings (24/16 KG) 400m Run 20 T2B 400m Run...

Featured / 12.07.2015

CrossFit Decatur - SportView Public WhiteboardPart AOverhead Squat (5 x 5 [60-80%])This will be from the racks.Part BDiane (Time)21-15-9 Deadlifts, 225# / 155# Handstand Push-ups1:52 Diane https://www.youtube.com/watch?v=NEnxB3EF6cE...

Featured / 12.07.2015

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMetcon (Calories)Assault Bike Intervals: Ride 1 Minute For Calories Rest 2 Minutes Ride :40 For Calories Rest 1 Minute Ride :20 For Calories These are all max effort rides.Movement PrepWe are going to review the kipping pull-up. If you still haven't learned it hopefully...

Featured / 10.07.2015

CrossFit Decatur - Basic TrainingPARTNER WODView Public WhiteboardMetconMetcon (Time)Working in pairs, athletes complete: Partner 800 Meter Run as a pair 100-Calorie Row 50 SDHP #95/#65 100 Wall-Ball Shots #20/#14 50 Box Jump Overs 24”/20" Partner 800 Meter Run as a pairAll work with the exception of the 800M runs will have...

Featured / 08.07.2015

CrossFit Decatur - SportView Public WhiteboardMetconMetcon (Time)For Time 30-20-10 -Calories on The Assault Bike -Calories on The Concept 2 RowerBelow is my favorite quote ever. It's written on the wall of the "dungeon" (a.k.a. the gym) at the USAF's Special Forces Indoctrination course. Everyday as a "cone"...

Featured / 07.07.2015

CrossFit Decatur - SportView Public WhiteboardPart A3 Position Snatch (5 x 3 @ 65%)Part BMetcon (Time)For Time 21-15-9 Hang Power Snatch (95/65) Overhead Squats (95/65) 9-15-21 Power Clean (95/65) Thruster (95/65) 25 Minute Cap. However none of you should need it. This should be a fast one with this light weight....

Featured / 07.07.2015

CrossFit Decatur - Basic TrainingView Public WhiteboardMobilityPart AMetcon (AMRAP - Rounds and Reps)In 15 Minutes Run 1 Mile. With remaining time AMRAP of 5 Pull-Ups 10 KB Swings (24/16 KG) 15 Goblet Squats (24/16 KG) Score is Rounds & Reps.Part BMetcon (AMRAP - Rounds and Reps)In 8 Minutes Run...

Featured / 06.07.2015

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMetcon (2 Rounds for time)2 x 15 Calories on The Assault Bike For Time.Part BMetcon (AMRAP - Reps)Tabata Of The Following: -Push-Ups -Deadlifts (185/135) -Sit-Ups -Box Jumps (24/20) A Tabata interval is 8 sets of 20 seconds of work followed by 10 seconds...

Featured / 05.07.2015

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMetcon (Time)2 Rounds 10 Slam Balls 20 Hip Circle Monster Walks (alternate lead foot each round) 10 Samson Stretch 10 One Leg Deadlift (53/35, alternate each leg) 10 Tuck JumpsPart BMetcon (Time)3 Rounds For Time 400m Run 30 Calorie Row 30 Burpees...