The WOD

Featured / 19.05.2015

CrossFit Decatur - Basic TrainingView Public WhiteboardPart ADeadlift (3,3,3,3 Touch & Go Deadlifts 185/135)Part BGrace (Time)For Time: 30 Clean and Jerks, 135# / 95#When I started doing CrossFit I used to look at workouts like Grace and think "that's not a workout, that's a...

Featured / 18.05.2015

CrossFit Decatur - Basic TrainingView Public WhiteboardMetconBased on your skill level pick one of the 2 AMRAP's below and do it.Metcon (AMRAP - Rounds and Reps)AMRAP 30 400m Run 2 Rounds of CindyCindy is 5 Pull-Ups, 10 Push-Ups, 15 Air SquatsMetcon (AMRAP - Rounds and Reps)AMRAP 30 400m...

Featured / 18.05.2015

CrossFit Decatur - SportView Public WhiteboardMetconBased on your skill level pick one of the 2 AMRAP's below and do it.Metcon (AMRAP - Rounds and Reps)AMRAP 30 400m Run 2 Rounds of CindyCindy is 5 Pull-Ups, 10 Push-Ups, 15 Air SquatsMetcon (AMRAP - Rounds and Reps)AMRAP 30 400m Run 1...

Featured / 18.05.2015

Dear Crossfitters, If you have Pre-K through 6th grade gently used or new books, please bring them to the gym. The non profit Reading Room is collecting books to donate to underprivileged school children. There is a yellow labeled bin on the counter by the front door where...

Featured / 17.05.2015

CrossFit Decatur - Basic TrainingView Public WhiteboardPart APart BMetcon (AMRAP - Rounds and Reps)7 Min AMRAP 7 Goblet Squats (24/16 KG) 14 Hollow RocksMetcon (Time)3 Rounds For Time 400m Run 16 KB Front Rack Lunges (24/16 KG)...

Featured / 16.05.2015

CrossFit Decatur - Basic TrainingView Public WhiteboardWhitten (Time)5 Rounds for time: 22 Kettlebell swings, 70# 22 Box jump, 24'' 400m Run 22 Burpees 22 Wall-Ball Shots, 20#In honor of Army Captain Dan Whitten, 28, of Grimes, Iowa, died February 2, 2010To learn more about Whitten click here...

Featured / 13.05.2015

CrossFit Decatur - SportView Public WhiteboardPart APart BL-Sit (Max L-Sit Hold )The winner of the max L-Sit Hold will win a free ticket to the CrossFit Games Regionals, which is going on this weekend at the World Congress Center this weekend.Metcon (Time)"Super Annie" 50-40-30-20-10 Double Unders Sit-Ups 25-20-15-10-5 Toes 2...

Featured / 13.05.2015

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMini Boat Race (Time)3 RFT 250m Row 200m RunPart BCindy XXX (AMRAP - Reps)Complete as much as possible in 20 minutes of: 10 Pull-ups 20 Push-ups 30 Squats 15 Pull-ups 30 Push-ups 45 Squats 20 Pull-ups 40 Push-ups 60 Squats 25 Pull-ups 50 Push-ups 75 Squats 30 Pull-ups 60 Push-ups 90 Squats...

Featured / 12.05.2015

CrossFit Decatur - SportView Public WhiteboardMetconMetcon (AMRAP - Rounds and Reps)5 Cycles of the following: AMRAP 5 100m Shuttle Sprint (25m at a time) 9 Air Squats 6 Deadlifts (Rx=185/135) 3 Front Squats (Rx=185/135) Rest 1 minute between each AMRAP. Score is total number of rounds and reps over the 5...

Featured / 10.05.2015

CrossFit Decatur - SportView Public WhiteboardWeightliftingBack Squat (5, 5, 3, 3, 3 [70%-90% ascending])MetconMetcon (Time)For Time 42 Burpees 21 Power Snatch (95/65) 30 Burpees 15 Power Snatch 18 Burpees 9 Power SnatchGoal: 15 minute range...

Featured / 09.05.2015

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMetcon (AMRAP - Reps)TABATA ABS 7 cycles: 20 seconds on 10 seconds off Turkish sit-ups (24kg, 16kg) Russian twists with kettlebel Abmat sit-upsPart BMetcon (AMRAP - Rounds and Reps)15 minute AMRAP 10 front-rack stationary lunge steps (75,55#) 10 calorie rowPart CMetcon (Time)In teams of...

Featured / 06.05.2015

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMetcon (No Measure)5 x 100 Mjog down sprint up.Part BMetcon (Time)5 Rounds 20 Kb Swings 24kg/16kg 20 Wall Balls #20/#14 20 Sit-Ups #15/#2520 min cap.Part CMetcon (No Measure)5 x 100 Mjog down sprint up....