The WOD

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...

Featured / 22.04.2015

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMetcon (AMRAP - Reps)3 Cycles of: In 3 minutes run 400 M, with remaining time complete AMRAP of Pull Ups.Rest 1 minute after each cycle. Score total reps.Part BMetcon (5 Rounds for reps)5 Cycles 1 Minute for Max Reps at each...

Featured / 21.04.2015

CrossFit Decatur - SportView Public WhiteboardStrengthBench Press (5-5-3-3-3)MetconMetcon (Time)5 Rounds For Time 6 Burpee Box Jumps 20" 12 OHS 75/55 -Proudly Stolen from Chris Spealler- Yes, both men and women use 20" boxes. Scale the OHS weight if neededThis is designed to be a very high intensity very short workout....

Featured / 21.04.2015

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMetcon (No Measure)5 Minute Sling Shot Band WalkMetcon (3 Rounds for reps)Complete as many Reps as Possible in 3min, 6 min, 9 minutes in the following order: 20 Push-Press #75/#55 20 Front Squats #75/#55 20 Cal Row Repeat from Top after list is...

Featured / 20.04.2015

CrossFit Decatur - Basic TrainingView Public WhiteboardPart A1-Mile Run (Time)Max Effort 1-Mile RunPart BBlack Jack of Burpees and KBS Swings (AMRAP - Reps)Black Jack of Burpees and KB Swings [Rx=24/16kg] A black jack is a simultaneous ascending and descending ladder of 2 movements. The total...

Featured / 20.04.2015

CrossFit Decatur - SportView Public WhiteboardPart APractice your Muscle-Ups or Butterfly Pull-UpsPull-ups (Max Unbroken Pull-Ups)MetconNate (AMRAP - Rounds and Reps)20-Minute AMRAP of: 2 Muscle-ups 4 Handstand Push-ups 8 Kettlebell Swings, 70#In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in...

Featured / 18.04.2015

CrossFit Decatur - Basic TrainingView Public WhiteboardThe Ghost (AMRAP - Reps)6 rounds of: 1 minute of rowing 1 minute of burpees 1 minute of double-unders 1 minute rest *Try for as many reps as possible of EACH exercise, not just total score...

Featured / 16.04.2015

CrossFit Decatur - SportView Public WhiteboardWeightlifting3 Position Snatch (5 x 1 )1 from below the knees 1 from the mid thigh 1 from the ground all of these are squat snatches we are going to start using Coach B's 10 point grading system for Olympic Lifts. Hopefully it'll help...

Featured / 15.04.2015

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMetcon (AMRAP - Reps)2 Rounds AMRAP of Push-Ups in 2 minutesRest 1 minute in between roundsPart BMetcon (AMRAP - Rounds and Reps)In 20 minutes complete 100 Squats, with all the remainng time complete AMRAP of: 15 Calorie Row 25 Double UndersThe...

Featured / 14.04.2015

CrossFit Decatur - SportView Public WhiteboardMetconMetcon (AMRAP - Reps)AMRAP 35 75 Pull-Ups 75 Push-Ups 75 Front Squats (75/55#) 75 Hang Cleans (75/55#) 75 Push Press (75/55#) 75 Sit Ups 75 Double Unders Scale as needed. Score is total reps completed in 35 minutes....

Featured / 13.04.2015

CrossFit Decatur - SportView Public WhiteboardPart AShoulder Activation (No Measure)Shoulder Activation on the Crossover SymmetryMetconMetcon (Time)For Time 40 Cal Row 20 HSPU 30 Cal Row 15 HSPU 20 Cal Row 10 HSPU 10 Cal Row 5 HSPU Scale as needed.Goal: Sub 15 minutes Experience: A good kip is paramount on this one. Go hard on...

Featured / 13.04.2015

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMovement prepPart BMetcon (5 Rounds for reps)5 Rounds of: In 5 Minutes complete 400 Meter Row 21 Wall Ball Shots 20/14 12 Pull Ups with remaining time AMRAP Burpee Box Jump Overs 24"/20‚ÄĚRest 1 minutes after each round Score for Total...

Featured / 12.04.2015

CrossFit Decatur - SportView Public WhiteboardWeightliftingBack Squat (5-5-3-3-3)each set should be max effort where it's hard to finish the last rep. No% necessary, go on how you feel.MetconMetcon (AMRAP - Reps)1 minute of squat cleans (135/95) 1 minute of jerks (135/95) 2 minute of squat cleans 2 minute...

Featured / 10.04.2015

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AThe following workouts will be done in teams of 2 or 3MetconMetcon (AMRAP - Reps)8 minute AMRAP Partner 1: 10 Hang Cleans (95/65) Partner 2: Max Wall Balls (20/14) Partner 3 (if applicable): Rest Partners switch roles after completing the hang power...