The WOD

Featured / 19.07.2015

CrossFit Decatur - Basic TrainingView Public WhiteboardAnnouncementFor all of you that like to "plan" your weeks: you can now see 3 days worth of programming in advance on Johnny's Blog http://crossfitdecatur.com/category/wod-blownPart AMetcon (AMRAP - Rounds and Reps)AMRAP 7 5 Push-Ups 10 Sit-Ups 15 Air SquatsPart BMetcon (Time)200 meter...

Featured / 19.07.2015

CrossFit Decatur - SportView Public WhiteboardAnnouncementFor all of you that like to "plan" your weeks: you can now see 3 days worth of programming in advance on Johnny's Blog http://crossfitdecatur.com/category/wod-blownPart AHang Snatch (10 Min EMOM x 2 @ 75% of 1RM)All snatches are squat snatches...

Featured / 17.07.2015

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMetcon (Time)2015 CrossFit Games Masters Event "The Sandwich" For time: 80-calorie row 40 shoulder-to-overheads 80 deadlifts Sport Athletes Rx =155/105 Basic Athletes & 55+ Athletes Rx = 115/75...

Pics / 17.07.2015

[caption id="attachment_36859" align="alignleft" width="500"] CrossFit Decatur Summer Sports & Nutrition Camp. The future of fitness is here![/caption]...

Featured / 14.07.2015

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMetcon (Time)5 x Walk To The Hammersmith Sign Sprint BackNo cheating by jogging down to the hammersmith sign.Part BMetcon (Time)4 Rounds For Time 20 KB Swings (24/16KG) 30 Box Jumps 40 OH Walking Lunge Steps (25/15) [25 Min Cap]...

Featured / 13.07.2015

CrossFit Decatur - SportView Public WhiteboardPart AMetcon (Time)400m Run 100 Double Unders 400m Run 80 Abmat Sit-Ups 400m Run 60 Front Rack Walking Lunge Steps w/Kettle Bell (24/16 KG) 400m Run 40 KB Swings (24/16 KG) 400m Run 20 T2B 400m Run...

Featured / 13.07.2015

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMetcon (AMRAP - Reps)EMOM x 7 -Complete 5 Barbell Rollouts -Max Russian Twists Score is Russian Twists. Here is a demo of a barbell rollout https://www.youtube.com/watch?v=s_elM3ciI8gPart BMetcon (Time)Complete The Following For Time: 21-15-9 -Power Cleans (95/65) -Wall Ball Shots (20/14) 9-15-21 -Front Squats (95/65) -Burpees Over The...

Featured / 12.07.2015

CrossFit Decatur - SportView Public WhiteboardPart AOverhead Squat (5 x 5 [60-80%])This will be from the racks.Part BDiane (Time)21-15-9 Deadlifts, 225# / 155# Handstand Push-ups1:52 Diane https://www.youtube.com/watch?v=NEnxB3EF6cE...

Featured / 12.07.2015

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMetcon (Calories)Assault Bike Intervals: Ride 1 Minute For Calories Rest 2 Minutes Ride :40 For Calories Rest 1 Minute Ride :20 For Calories These are all max effort rides.Movement PrepWe are going to review the kipping pull-up. If you still haven't learned it hopefully...