The WOD

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 - 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 / 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 / 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 - 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 / 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 / 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 / 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 / 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...

Featured / 02.08.2015

CrossFit Decatur - SportView Public WhiteboardAnnouncementThere will be no 6:30 PM Sport Class today due to a CFD Softball Team Game.Part APush Press (5 x 5 Push Press Ascending from 70-90% of 1RM)Part BMetcon (Time)5 Rounds For Time 500m Row 15 Shoulder To Overhead (135/95) *Classic Couplet Courtesy...

Featured / 01.08.2015

CrossFit Decatur - Basic TrainingRemember there are only 8:30am and 9:30am classes today. Gym closes immediately after the 9:30 class ends.View Public WhiteboardCrossFit Games Open 12.1 (AMRAP - Reps)7-Minute AMRAP of: Burpees to a 6" targetRest 2 minsAnnie (Time)50-40-30-20-10 Double-unders Sit-ups10 minute cap....

Featured / 30.07.2015

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMetcon (Time)In Teams of 2: Ride 100 Calories on The Assault Bike for Time. Alternate as much as you need.Part BMetcon (Time)5 Rounds For Time: 400m Run 20m of Overhead Walking Lunge Basic Weight = 25# Plate For Men 15# Plate For...