The WOD

Featured / 18.06.2015

CrossFit Decatur - Basic TrainingView Public WhiteboardMovement PrepPart AOverhead Squat (5 x 5 )If you are comfortable with OHS feel free to get heavy. If you aren't comfortable with them use the reps to get comfortable with them.Part BMetcon (Time)400m Run 21 Overhead Squats (Rx=95/65) 21 Pull-Ups 400m...

Featured / 18.06.2015

CrossFit Decatur - SportView Public WhiteboardMovement PrepPart AOverhead Squat (5 x 5 )If you are comfortable with OHS feel free to get heavy. If you aren't comfortable with them use the reps to get comfortable with them.Part BMetcon (Time)400m Run 21 Overhead Squats (Rx=95/65) 21 Pull-Ups 400m Run 15...

Featured / 17.06.2015

CrossFit Decatur - SportView Public WhiteboardPart AMuscle-ups (5 attempts for most max unbroken reps)If you can't get a muscle up, then you are going to work on ring dips.Part BMetcon (AMRAP - Reps)15 Minutes to complete as much of this ladder as possible. If you...

Featured / 15.06.2015

CrossFit Decatur - SportView Public WhiteboardPart AMetcon (No Measure)Press to Hand Stand PracticeThis is the drill we'll be doing. Great for core strength and shoulder mobility. http://websta.me/p/1005872696962430672_2188436Part BMetcon (Time)3 Rounds For Time 800m Run 30 KB Swings (53/35) 20 Toes 2 Bar...

Featured / 14.06.2015

CrossFit Decatur - SportView Public WhiteboardMetcon (AMRAP - Reps)Widow Maker of Power Cleans. A widow maker is 20 unbroken reps at 65% of your 1 rep max. Score is total unbroken reps. Perfect score is 20.Part BMetcon (Time)5 Rounds For Time 20 Burpees 10 Front Squats at 75%...

Featured / 14.06.2015

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMetcon (Time)For Time: 5 x 100m Sprints. Walk down to the Hammersith side sprint back up.Part BMetcon (Calories)Every 2 Minutes for 20 Minutes Complete The Following: 20 Air Squats 20/15 Calorie Row Score is total calories within the 20 minutes. Perfect score...

Featured / 13.06.2015

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMetcon (AMRAP - Reps)In teams of 3, complete 4 minute AMRAP of empty barbell thrusters (45#, 35#) -1 barbell per team -5 burpee-penalty per teammate if the barbell touches the groundPart BMetcon (Time)For Time 30 back squats (95, 65#) 1 mile run *back...

Featured / 11.06.2015

CrossFit Decatur - SportView Public WhiteboardMovement PrepPart AArnie (Time)For Time: With a single 2 pood kettlebell: 21 Turkish get-ups, Right arm 50 Swings 21 Overhead squats, Left arm 50 Swings 21 Overhead squats, Right arm 50 Swings 21 Turkish get-ups, Left armIn honor of Los Angeles County Fire Fighter Specialist Arnaldo "Arnie" Quinones,...

Featured / 02.06.2015

CrossFit Decatur - SportView Public WhiteboardPart AMetcon (AMRAP - Reps)In 10 minutes complete a 1 mile run. With remaining time AMRAP Power Cleans (155/105) Score is total # of power cleans.Part BMetcon (AMRAP - Reps)In 10 Minutes complete a 1 mile run. With remaining time AMRAP of Bench...

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 / 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 / 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...