The WOD

Featured / 29.07.2015

CrossFit Decatur - SportView Public WhiteboardAnnouncementThere is no 6:30 PM Class TONIGHT night July 30th.Part AMetcon (No Measure)Jumping Technique Work: -Seated Box Jumps -Jumping Obstacle CoursePart BMetcon (Time)“Long Chipper” 100 Double Unders 25 Sand Bag Ground 2 Shoulders 25 Jumps Over A Box (24/20) 25 Pull-Ups 50 Wall Balls (20/14) 25 Pull-Ups 25...

Featured / 29.07.2015

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMetcon (Time)Rowing Technique Work: 4 Rounds: 100m Row using LEGS only 100m Row using ARMS only (to help you avoid the temptation to cheat we'll be having you do this part with straight legs)Part BMetcon (Time)5 RFT 15 Push Press (75/55) 15 Cal...

Featured / 28.07.2015

CrossFit Decatur - SportView Public WhiteboardMetconMetcon (Time)FT 30 Deadlifts (185/135) 30 Cal Row 30 Burpees rest 3 minutes then complete the following. 30 Hang Clean & Jerks (95/65) 30 Cal Row 30 BurpeesThis whole mess is for time, including the 3 minute rest....

Featured / 28.07.2015

CrossFit Decatur - Basic TrainingView Public WhiteboardMobilityT-Spine & Shoulder mobility workPart BMetcon (AMRAP - Reps)5 Rounds of The Following 1 Min Assault Bike for Calories 1 Min V-Ups for Reps 1 Min Slam Balls for Reps 1 Min Pull-Ups for Reps Rest 1 Minute after each round Your score is the...

Featured / 27.07.2015

CrossFit Decatur - SportView Public WhiteboardPart AMetcon (AMRAP - Reps)EMOM x 10 O: 8 Strict Toes 2 Rings E: Max Unbroken Hollow Rocks Score is total Hollow Rocks.Part BMetcon (AMRAP - Rounds and Reps)AMRAP 15 5 HSPU 10/7 Calories Assault Bike 15 KB Swings (53/35#) After some testing I modified the rep...

Featured / 26.07.2015

CrossFit Decatur - SportView Public WhiteboardPart ASnatch (5 x 2 at max effort weight )Part BMetcon (Time)"All Of The Squats" 400m Run 40 Back Squats (115/85) 400m Run 30 Front Squats 400m Run 20 OHS *25 Min Cap* No racks unless completely necessary....

WOD Blown / 26.07.2015

Here is a little preview of what's coming this week. The finals of the CrossFit Games are tonight, check it out if you got a minute. Basic Training 7.27.15 10 Rounds For Time 8 Med Ball Cleans 20/14 10 Push-Ups 12 Sit-Ups 7.28.15 AMRAP 15 10 Deadlifts (185/135) 20 Wallball Shots (20/14) 7.29.15 5 Rounds Of: 1 Min On The...

Featured / 25.07.2015

CrossFit Decatur - Basic TrainingView Public WhiteboardMetconMetcon (Time)Team 5k row for time -Switch off every 250m -Partner A rows while Partner B does 15 air squats and then MAX REP SIT-UPS until switch -score total number of sit-ups plus 5k row time...

Featured / 22.07.2015

CrossFit Decatur - SportView Public WhiteboardPart AMetcon (AMRAP - Reps)7/23/15 10 Min EMOM O: 15/9 Cals on The Assault Bike E: Max Rep Dips Score is total Dips.Part BMetcon (AMRAP - Reps)10 Min EMOM O: 15 Burpees E: Max Rep Pull-Ups Score is total Pull-Ups....

Featured / 22.07.2015

CrossFit Decatur - Basic TrainingView Public WhiteboardPart A7 Min Turkish Get Ups (No Measure)7-Min Max Rep Alternating Turkish Get-UpsPart BMetcon (Time)For Time Row 2,000 Meters 100 KB Swings (24/16 KG)AnnouncementYou can see a preview of the rest of this weeks workouts and check out WOD Blow Issue...

Featured / 21.07.2015

CrossFit Decatur - SportView Public WhiteboardPart ADeadlift (5 x 3 @ 80%)Part BMetcon (Time)21-15-9 Deadlift (135/95) Weighted AbMat Sit-Ups (15/10) Overhead Squat (135/95)AnnouncementYou can see a preview of the rest of this weeks workouts and check out WOD Blow Issue #2 here http://crossfitdecatur.com/4-myths-about-lifting-weights-and-wods-for-7-23-7-24/...