The WOD

Featured / 04.05.2015

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMetcon (Time)200 M Run 20 Mountain Climbers 200 M Run 20 Push UpsPart BMetcon (4 Rounds for reps)1 Round 3 Minutes max efforts at each station: Max Cal Row Air Squat Slam Ball Sit-UpRest 1 minute after each round. Score reps per station.800m Run (Time)Max Effort...

Featured / 03.05.2015

CrossFit Decatur - SportView Public WhiteboardStrengthStrict Press (5 x 3 Across (70% of 1 RM))MetconMetcon (Time)3 Rounds For Time 20 Front Squats (Rx=95/65) 20 Push Press (Rx=95/65) 20 Toes 2 BarNo Jerks Allowed All The Squats and Push Press can easily be done unbroken, so try to challenge yourself...

Featured / 01.05.2015

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMetcon (AMRAP - Reps)5 Cycles :30 plank holds :30 mountain climbersScore total mountain climbers. Each leg equals 1 rep.Part BMetcon (Time)5 Rounds 200' Walking Lunge Steps 15 Pull Ups...

Featured / 30.04.2015

CrossFit Decatur - SportView Public WhiteboardMobilityCrossOver SymmetryStrengthMetcon (AMRAP - Rounds and Reps)3 Rounds 1 Min Max Barbell Rolls 1 Min Max Shoot ThroughsMetconWe are NOT doing a 5k run or row. So don't cherry pick just because you think it's going to be that.The Unknown (AMRAP -...

Featured / 29.04.2015

CrossFit Decatur - SportView Public WhiteboardPart AMetcon (AMRAP - Reps)AMRAP 7 Team Prowler Relay PushesPart BMetcon (Weight)3 Min Power Snatch for Weight MovedMetcon (Weight)3 Min Hang Squat Clean for Weight Moved1-Mile Run (Time)Max Effort 1-Mile RunWOD Breakdown-The 2 weightlifting workouts are for total weight moved within...

Featured / 29.04.2015

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMetcon (No Measure)7 Minute Alternating Sandbag Get UpsPart BMetcon (AMRAP - Reps)In 18 Minutes complete 100 Sit-Ups, with all the remaining time AMRAP of: 20 Double Unders 10 Kb Swings M24kg/W16kg 5 Push UpsEvery 25 Sit-ups, complete 10 Slam Balls...

Featured / 28.04.2015

CrossFit Decatur - SportView Public WhiteboardPart ADeadlift (10 min EMOM x 1 rep, Ascending )You can keep adding weight as long as your spine in a safe position.Part BMetcon (Time)For Time 21-15-9 Deadlifts (205/145) Toes 2 Bar BurpeesThis one should be done FAST! Try to hit everything unbroken....

Featured / 27.04.2015

CrossFit Decatur - SportView Public WhiteboardPart AHand Stand Walk PracticePart BDips (10 MIN EMOM x 5 Dips)Metcon (AMRAP - Rounds and Reps)12 Min AMRAP 20 Double Unders 10 Box Jumps (24/20) 5 KB Swings (70/55)Goal: 1 Round per Minute...

Featured / 26.04.2015

CrossFit Decatur - SportView Public WhiteboardMobilityStrengthThruster (3 x 3 )MetconMetcon (Time)400m Run Fran (Rx=75/55) 400m Run Fran (Rx=75/55) 400m Run Scale as needed. 25 minute cap.Goal: Sub 15 minutes, sub 10 if you are really going for it. Experience: This workout is a full body BBQ sesh. Reminder: The cap is in...

Featured / 25.04.2015

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMetcon (AMRAP - Reps)3 minutes MAX REP air squats 2 minutes MAX REP walking lunge steps 1 minute MAX REP push-ups **Running clock and running count for 1 MASSIVE number at the endPart BMetcon (No Measure)EMOM for 5 minutes ...

Featured / 23.04.2015

CrossFit Decatur - Basic TrainingView Public WhiteboardMetconMetcon (Time)Partner Workout: For Time: 2k Row 50 Power Cleans (Rx=135/95) 100 Double Unders 2k Row *Partition work any way. 1 person must always be working. *If a class has an odd number well go teams of 3 and increase the work proportionally...

Featured / 23.04.2015

CrossFit Decatur - SportView Public WhiteboardMetconMetcon (Time)Partner Workout: For Time: 2k Row 50 Power Cleans (Rx=135/95) 100 Double Unders 2k Row *Partition work any way. 1 person must always be working. *If a class has an odd number well go teams of 3 and increase the work proportionally...

Featured / 22.04.2015

CrossFit Decatur - SportView Public WhiteboardMobilityPart A100 Sit-Ups for Time (Time)Complete 100 Sit-Ups for TimePart BMetcon (6 Rounds for time)6 Rounds, Each of Them Are For Time Run 400m Rest 3 minutes after each round. Every run should be a 100% max effort sprint.Want to make your...