The WOD

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...

Featured / 03.07.2015

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AVinka (Time)For Time 50 Burpees 1 Mile Run 50 Burpees 1 Mile Run 50 Burpees 1 Mile Run 50 BurpeesThe 1 mile run will go through downtown Decatur. A few lucky people will get the honor of running with an American flag....

Featured / 02.07.2015

CrossFit Decatur - SportView Public WhiteboardPart AMetcon (Time)In Teams of 2 Each Person Must Complete The Following For Time: 21-15-9 *Calories on Assault Bike (Women will do 15-10-5 calories) *Thrusters (Rx=95/65) *Pull-Ups If both partners are resting at the same time their will be a 10 Burpee penalty enforced.This workout...

Featured / 30.06.2015

CrossFit Decatur - SportView Public WhiteboardPart AMetcon (Time)5 Rounds For Time 30 Box Jumps (24/20) 20 Wallballs (20/14) 10 Deadlifts (225/185)AnnouncementIf you are planning to do the WOD on the 3rd or 4th of July PLEASE sign up on the white board by the Men's Restroom. We want...

Featured / 30.06.2015

CrossFit Decatur - Basic TrainingView Public WhiteboardMovement PrepPart AMetcon (AMRAP - Reps)6 Rounds For Reps 1 Minute Assault Bike For Calories 1 Minute Row For Calories 1 Ball Slams For Reps 1 Double Unders for Reps 1 Minute Rest After Each RoundAnnouncementIf you are planning to do the WOD on...

Featured / 29.06.2015

CrossFit Decatur - SportView Public WhiteboardPart AMetcon (Calories)For Calories 4x 30 seconds row fast 30 seconds restMetcon (Calories)For Calories 4x 30 seconds ride the Assault Bike fast 30 seconds restPart BMetcon (Time)5 Rounds For Time 12 Strict Pull-Ups 12 Strict Dips Use bands as needed. 25 minute cap. Kips won't be counted....

Featured / 29.06.2015

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMetcon (Time)50 Push-Ups For Time. Every time you take a break, fail or cheat Run 200m. 15 minute cap.Part BMetcon (Time)For Time 50 Sit-Ups 25 Deadlifts (Rx=205/155) 50 Sit-Ups 25 Deadlifts 50 Sit-Ups...

Featured / 28.06.2015

CrossFit Decatur - SportView Public WhiteboardPart ASnatch Pull (5 x 3 @ 80% of Snatch 1 RM)Snatch Balance (5 x 3 @ 80% of Snatch 1 RM )Part BMetcon (Time)For Time: 15-12-9 Power Clean (185/135) Front Squat (185/135) Push Jerk (185/135) 15 minute cap. Scale as needed....

Featured / 24.06.2015

CrossFit Decatur - SportView Public WhiteboardMobilityMetconMetcon (10 Rounds for time)"Drown Proofing" 100m shuttle sprint (25m each length) 10/7 Calories on the Assault Bike Each round is timed individually, however your score is all 10 attempts added together. Consistent intensity is the goal. There will be rest after each...

Featured / 24.06.2015

CrossFit Decatur - Basic TrainingView Public WhiteboardMetcon (Time)100 Pull Ups 100 Double Unders 100 Sit-Ups 100 Air Squats25 minute cap. Score total reps if you don't finish under the cap. Partition if you need to.Metcon (AMRAP - Reps)...

Featured / 23.06.2015

CrossFit Decatur - SportView Public WhiteboardPart AMetcon (Weight)Film Yo Snatch! You are going to have 8 minutes to warm up a snatch (this means you catch the bar in a overhead squat) to a pretty heavy single. Once you are ready I am going to come...