The WOD

Featured / 30.06.2015

CrossFit Decatur - Basic TrainingView Public WhiteboardMovement PrepPart AMetcon (AMRAP - Reps)6 Rounds For Reps 1 Minute Assault Bike For Calories 1 Minute Row For Calories 1 Ball Slams For Reps 1 Double Unders for Reps 1 Minute Rest After Each RoundAnnouncementIf you are planning to do the WOD on...

Featured / 29.06.2015

CrossFit Decatur - SportView Public WhiteboardPart AMetcon (Calories)For Calories 4x 30 seconds row fast 30 seconds restMetcon (Calories)For Calories 4x 30 seconds ride the Assault Bike fast 30 seconds restPart BMetcon (Time)5 Rounds For Time 12 Strict Pull-Ups 12 Strict Dips Use bands as needed. 25 minute cap. Kips won't be counted....

Featured / 29.06.2015

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMetcon (Time)50 Push-Ups For Time. Every time you take a break, fail or cheat Run 200m. 15 minute cap.Part BMetcon (Time)For Time 50 Sit-Ups 25 Deadlifts (Rx=205/155) 50 Sit-Ups 25 Deadlifts 50 Sit-Ups...

Featured / 28.06.2015

CrossFit Decatur - SportView Public WhiteboardPart ASnatch Pull (5 x 3 @ 80% of Snatch 1 RM)Snatch Balance (5 x 3 @ 80% of Snatch 1 RM )Part BMetcon (Time)For Time: 15-12-9 Power Clean (185/135) Front Squat (185/135) Push Jerk (185/135) 15 minute cap. Scale as needed....

Featured / 24.06.2015

CrossFit Decatur - SportView Public WhiteboardMobilityMetconMetcon (10 Rounds for time)"Drown Proofing" 100m shuttle sprint (25m each length) 10/7 Calories on the Assault Bike Each round is timed individually, however your score is all 10 attempts added together. Consistent intensity is the goal. There will be rest after each...

Featured / 24.06.2015

CrossFit Decatur - Basic TrainingView Public WhiteboardMetcon (Time)100 Pull Ups 100 Double Unders 100 Sit-Ups 100 Air Squats25 minute cap. Score total reps if you don't finish under the cap. Partition if you need to.Metcon (AMRAP - Reps)...

Featured / 23.06.2015

CrossFit Decatur - SportView Public WhiteboardPart AMetcon (Weight)Film Yo Snatch! You are going to have 8 minutes to warm up a snatch (this means you catch the bar in a overhead squat) to a pretty heavy single. Once you are ready I am going to come...

Featured / 21.06.2015

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMetcon (4 Rounds for reps)4 Cycles In 3 minutes, run 400 M. With remaining time, complete max reps: Round 1: Weighted Sit-ups #15/#10 Round 2: V-Ups Round 3: Weighted Sit-ups Round 4: V-Ups Rest 1 minute after each round. Score...

Featured / 20.06.2015

CrossFit Decatur - Basic TrainingView Public WhiteboardLoredo (Time)6 Rounds for time of: 24 Squats 24 Push-ups 24 Walking Lunge Steps 400m RunIn honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, was killed on June 24, 2010To learn more about Loredo click here...

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 / 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 / 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...