The WOD

Featured / 20.11.2017

CrossFit Decatur - CrossFitHoliday Drinking Tip: Alcohol is 7 calories per gram (turkey is roughly 1 calorie per gram)! So, monitoring your intake during this festive season is going to go far when it comes to keeping that traditional extra holiday weight down. Switch the hard stuff for low calorie mixes and cocktail recipes Here is...

Featured / 16.11.2017

CrossFit Decatur - CrossFitWorkout Of The DayMetcon (AMRAP - Reps)6 Rounds For Reps 1 Minute of Burpees 1 Minute of Medicine Ball Cleans (20/14 lbs) 1 Minute of Muscle-Ups 1 Minute of RestThis workout will take place in the back building. So if you are one of those folks...

Featured, Workouts / 12.11.2017

Monday WOD: AMRAP x 15 100 Ab Mat Sit-Up Buy In with remaining time AMRAP 100' Plate OH Walking Lunge (45/25 lbs) 20 Push-Ups (score the lunges as 1 rep) Tuesday WOD: 3RFT 1k Row 42 KB Swings (53/35 lbs, use DB's if we run out of KB's) 21 Pull-Ups Wednesday WOD: For Load 5-5-5-5-5 Thruster (from rack) EMOM x 6 5 Weighted...

Featured / 12.11.2017

CrossFit Decatur - CrossFitWorkout Of The DayMetcon (AMRAP - Rounds and Reps)In 15 minutes complete 100 Ab Mat Sit-Up with remaining time complete as many rounds & repetitions as possible of 100 feet of Plate Overhead Walking Lunge Steps (45/25 lbs) 20 Push-Ups...

Featured / 10.11.2017

CrossFit Decatur - CrossFitPart A1K Ski Erg (Time)1k Ski ErgPart BMetcon (10 Rounds for reps)10 Rounds In 1 minutes complete: 15/10 Cal Row with remaining time Max Rep Push Ups Thrusters #95/#65Even Rounds Push Ups Odd Rounds Thrusters Score Each Round Rest 2 Minutres after Each Round...

Featured / 05.11.2017

CrossFit Decatur - CrossFitWorkout Of The DayMetcon (Time)5 rounds for time of: Row 250 meters 25 Thrusters (45/35 lbs) 15 toes-to-barsCourtesy of CrossFit.comCoaches NoteHere are 5 common gym myths that you should stop believing: 1. Sit-ups/ab work will make your stomach smaller/you skinnier. 2. Long steady state "cardio" sessions makes...

Featured, Workouts / 05.11.2017

Monday 5 rounds for time of: Row 250 meters 45-lb. thrusters, 25 reps 15 toes-to-bars Tuesday 5-5-5-5-5 for load Power Clean & Shoulder Press Wednesday Death by 2 Cal Air Bike Death by Burpee Box Jump Over Thursday Diane 21-15-9 Deadlifts HSPU Friday AMRAP x 20 10 C2B Pull-Ups 20 Pistols 40 Double Unders...

Featured / 02.11.2017

CrossFit Decatur - CrossFitWorkout Of The Day : T.U.P. (Time)15-12-9-6-3 Power Cleans, 135# Pull-ups Front Squats, 135# Pull-upsIn honor of, U.S. Army Staff Sgt. Michael H. Simpson, of San Antonio, Texas, died May 1, 2013To learn more about T.U.P. click here...

Featured / 01.11.2017

CrossFit Decatur - CrossFitWorkout Of The DayMetcon (AMRAP - Reps)2 Rounds For Reps: In 3 Minutes Row 500m w/remaining time Max Distance HS Walk (this will be score like lunges in the CrossFit Open) -rest 1 minute- In 3 Minutes SkiErg 500m w/remaining time Max Rep Walking Lunges -rest 1 minute- In 3 Minutes...