The WOD

Featured / 01.06.2015

CrossFit Decatur - SportView Public WhiteboardPart A1 Min Assault Bike for Cal's (AMRAP - Rounds)1 Min Assault Bike for CaloriesMetcon (AMRAP - Reps)AMRAP 1 Min Hip ExtensionsMetcon (AMRAP - Reps)AMRAP 1 Min PistolsPart BMetcon (AMRAP - Rounds and Reps)AMRAP 15 21 Box Jumps (24/20) 18 Pull-Ups 15 KB...

Featured / 01.06.2015

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMetcon (AMRAP - Reps)In 10 Minutes Complete a 1 Mile Run with remaining time max reps Hang Cleans (95/65)Part BMetcon (AMRAP - Reps)In 5 Minutes Complete a 800m Run with remaining time max rep Front Squats (95/65)Part CMetcon (AMRAP -...

Featured / 31.05.2015

CrossFit Decatur - SportView Public WhiteboardWeightliftingFront Squat (5, 3, 3, 1, 1, 1)The fives and threes are your warm up sets. The ones are test of the max you can front squat. You have 3 chances at 1, make them count.MetconMetcon (Time)100 Double Unders 21 Hang...

Featured / 28.05.2015

CrossFit Decatur - Basic TrainingView Public WhiteboardAnnouncementThe WOD is the same for both Basic and Sport today. Throughout the summer we will be doing this every Friday. This allows for 2 things: #1. You to mingle with new people #2. Fit a workout in to...

Featured / 28.05.2015

CrossFit Decatur - SportView Public WhiteboardAnnouncementThe WOD is the same for both Basic and Sport today. Throughout the summer we will be doing this every Friday. This allows for 2 things: #1. You to mingle with new people #2. Fit a workout in to your...

Featured / 26.05.2015

CrossFit Decatur - SportView Public WhiteboardGymnastics10 Min EMOM 3 Ring Muscle Up Transitions with band and low rings.MetconMetcon (AMRAP - Reps)EMOM x 21 Minute 1: 250/200m Row Minute 2: 12 Burpees Minute 3: Max Rep Box Jumps 24/20 Score is total number of box jumps. There is no rest between...

Featured / 25.05.2015

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMetcon (AMRAP - Reps)4 x :20 Side Plank Holds (rest :10 between efforts) 2 x :45 Superman Holds (rest : 15 between efforts) 1 x :90 Plank Holds *record the number of times you break.Part BMetcon (AMRAP - Reps)Complete this for as long...

Featured / 25.05.2015

CrossFit Decatur - SportView Public WhiteboardPart APush Jerk (5 x 3 @ 85%)Part BMetcon (Time)3 Rounds For Time 400m Run 20 Clean & Jerks (95/65)WOD BreakdownThis seems so innocent and mundane, but when you push to try and get it done in under 10 minutes it feels...

Featured / 25.05.2015

CrossFit Decatur - Basic TrainingView Public WhiteboardMetconMurph (Time)For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more...

Featured / 21.05.2015

CrossFit Decatur - Basic TrainingView Public WhiteboardMovement PrepBring Sally Up with Air Squats. We are going to use this work on your squatting technique.MetconMetcon (AMRAP - Reps)15 Minutes to Complete As Many Reps As Possible of 21 Thrusters (75/55#) 21 Burpees over the Bar 18 Thrusters 18 Burpees over the...

Featured / 21.05.2015

CrossFit Decatur - SportView Public WhiteboardBack Squat (Bring Sally Up )Record weight used and in the notes put if you completed the drill.MetconMetcon (AMRAP - Reps)AMRAP 15 15/12 Cal Row 10 Burpees 5 Thrusters (135/95)Goal is 9 rounds....

Featured / 20.05.2015

CrossFit Decatur - SportView Public WhiteboardPart AMetcon (Time)21-15-9 Knees To Elbows Hollow RocksPart BTurn and Burn (AMRAP - Rounds and Reps)20 MIN AMRAP -200m Run -25 Double UndersDepending on how you are feeling this workout can be "active recovery" or a challenge to sprint your brains out for 20...

Featured / 19.05.2015

CrossFit Decatur - SportView Public WhiteboardPart ADeadlift (3, 3, 3, 3, Touch & Go Deadlifts @80%)Part BRandy (Time)For Time: 75 Power Snatches, 75#In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of...