The WOD

Featured / 09.04.2015

CrossFit Decatur - SportView Public WhiteboardWeightliftingOverhead Squat (3-3-3-3)Work-up to a heavy 3 rep OHS. We'll do this off the racks so save your shoulders for the WOD.MetconBangarang (Time)21 Power Snatches (95/65) 21 Burpees 21 Pull-Ups 15 Overhead Squats (95/65) 15 Burpees 15 Pull-Ups 9 Squat Snatches (95/65) 9 Burpees 9 Pull-Ups *Proudly stolen...

Featured / 08.04.2015

CrossFit Decatur - SportView Public WhiteboardMetconThe Misery Test (Time)10 Rounds For Time 500m Row or 400m Run* 10 Burpees *you can't mix the rowing and running. pick one and stick with it for all 10 rounds.It's re-test time! Let's see how 30+ days of training has improved your...

Featured / 08.04.2015

CrossFit Decatur - Basic TrainingView Public WhiteboardMetconThe Misery Test (Time)10 Rounds For Time 500m Row or 400m Run* 10 Burpees *you can't mix the rowing and running. pick one and stick with it for all 10 rounds.It's re-test time! Let's see how 30+ days of training has improved...

Featured / 08.04.2015

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMetcon (AMRAP - Rounds and Reps)20 Min AMRAP 5 Box Jumps 20" 10 Kb swings 24kg/16kg 15 Air squatsAt the 10 minute mark 200 M sandbag run.Part B800m Run (Time)Max Effort 800m Run...

Featured / 06.04.2015

CrossFit Decatur - SportView Public WhiteboardMetconMetcon (4 Rounds for time)4 x 25m Plate Pushes (45/25)MetconMetcon (Time)For Time: 50 Cal Row 30 KB Swings (55/35) 40 Cal Row 30 KB Swings 30 Cal Row 30 KB Swings 20 Cal Row 30 KB Swings Scale accordingly.Goals: Go HAM on the row every time. We all are...

Featured / 05.04.2015

CrossFit Decatur - SportView Public WhiteboardShuttle Sprints (No Measure)WeightliftingPower Clean (3-3-3-3 )MetconMetcon (Time)For Time: 30 Thrusters (115/75) rest 3 minutes 35 Thrusters (95/65) rest 3 minutes 40 Thrusters (75/55) -25 minute cap- -Goal is go unbroken on each set. USe the rest time to rest and the work time to work, Each...

Featured / 02.04.2015

CrossFit Decatur - SportView Public WhiteboardPart ASnatch Balance (5 x3 ascending to a heavy 3)Part BMetcon (Time)30-20-10 Box Jumps (30/24) KB Swings (53/35) Shoulder To Overhead (115/75) Scale as needed...

Featured / 31.03.2015

CrossFit Decatur - SportView Public WhiteboardPart AClean and Jerk (1 Rep Max)Part BMetcon (AMRAP - Rounds and Reps)AMRAP 8 10 Squat Cleans (135/95) 5 Hand Stand Push-Ups Scale as neededGoal: 8 Rounds Experience: The idea behind this one is for it to be like a "fun"version of 15.4. Less...

Featured / 31.03.2015

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMetcon (AMRAP - Reps)3 Cycles In 3 minutes, Run 200 M complete 12 Push PressM#75/W#55. With remaining time max rep sit-ups.Rest 1 Minute between Cycles. Score Total Sit-Ups over 3 Cycles.Part BMetcon (Time)21 Deadlifts M#185/W#135 300' OHL M#45/W#25 15 Deadlifts 200' OHL 9...

Featured / 30.03.2015

CrossFit Decatur - SportView Public WhiteboardGymnastics5 Minutes of Pistol Practice 5 Minutes of Muscle Up AttemptsPart BMetcon (AMRAP - Rounds and Reps)20 Min AMRAP 4x 25m Shuttle Sprint 50 Double Unders 10 Toes 2 Bar 5 Max Distance Broad Jumps weather permitting we will do this outside. If you own a...

Featured / 29.03.2015

CrossFit Decatur - SportView Public WhiteboardPart AMetcon (Time)For Time 20 Deadlifts (225/165) 20 Front Squats (135/115) 20 Squat Snatch (95/65) -15 Minute Cap- Load your bar in a way that you can just strip weight off, that way you never have to add plates. (i.e. an Rx male would load...