The WOD

Featured / 26.05.2015

CrossFit Decatur - SportView Public WhiteboardGymnastics10 Min EMOM 3 Ring Muscle Up Transitions with band and low rings.MetconMetcon (AMRAP - Reps)EMOM x 21 Minute 1: 250/200m Row Minute 2: 12 Burpees Minute 3: Max Rep Box Jumps 24/20 Score is total number of box jumps. There is no rest between...

Featured / 25.05.2015

CrossFit Decatur - SportView Public WhiteboardPart APush Jerk (5 x 3 @ 85%)Part BMetcon (Time)3 Rounds For Time 400m Run 20 Clean & Jerks (95/65)WOD BreakdownThis seems so innocent and mundane, but when you push to try and get it done in under 10 minutes it feels...

Featured / 25.05.2015

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMetcon (AMRAP - Reps)4 x :20 Side Plank Holds (rest :10 between efforts) 2 x :45 Superman Holds (rest : 15 between efforts) 1 x :90 Plank Holds *record the number of times you break.Part BMetcon (AMRAP - Reps)Complete this for as long...

Featured / 25.05.2015

CrossFit Decatur - Basic TrainingView Public WhiteboardMetconMurph (Time)For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more...

Featured / 21.05.2015

CrossFit Decatur - Basic TrainingView Public WhiteboardMovement PrepBring Sally Up with Air Squats. We are going to use this work on your squatting technique.MetconMetcon (AMRAP - Reps)15 Minutes to Complete As Many Reps As Possible of 21 Thrusters (75/55#) 21 Burpees over the Bar 18 Thrusters 18 Burpees over the...

Featured / 21.05.2015

CrossFit Decatur - SportView Public WhiteboardBack Squat (Bring Sally Up )Record weight used and in the notes put if you completed the drill.MetconMetcon (AMRAP - Reps)AMRAP 15 15/12 Cal Row 10 Burpees 5 Thrusters (135/95)Goal is 9 rounds....

Featured / 20.05.2015

CrossFit Decatur - SportView Public WhiteboardPart AMetcon (Time)21-15-9 Knees To Elbows Hollow RocksPart BTurn and Burn (AMRAP - Rounds and Reps)20 MIN AMRAP -200m Run -25 Double UndersDepending on how you are feeling this workout can be "active recovery" or a challenge to sprint your brains out for 20...

Featured / 19.05.2015

CrossFit Decatur - Basic TrainingView Public WhiteboardPart ADeadlift (3,3,3,3 Touch & Go Deadlifts 185/135)Part BGrace (Time)For Time: 30 Clean and Jerks, 135# / 95#When I started doing CrossFit I used to look at workouts like Grace and think "that's not a workout, that's a...

Featured / 19.05.2015

CrossFit Decatur - SportView Public WhiteboardPart ADeadlift (3, 3, 3, 3, Touch & Go Deadlifts @80%)Part BRandy (Time)For Time: 75 Power Snatches, 75#In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of...

Featured / 18.05.2015

CrossFit Decatur - Basic TrainingView Public WhiteboardMetconBased on your skill level pick one of the 2 AMRAP's below and do it.Metcon (AMRAP - Rounds and Reps)AMRAP 30 400m Run 2 Rounds of CindyCindy is 5 Pull-Ups, 10 Push-Ups, 15 Air SquatsMetcon (AMRAP - Rounds and Reps)AMRAP 30 400m...

Featured / 18.05.2015

CrossFit Decatur - SportView Public WhiteboardMetconBased on your skill level pick one of the 2 AMRAP's below and do it.Metcon (AMRAP - Rounds and Reps)AMRAP 30 400m Run 2 Rounds of CindyCindy is 5 Pull-Ups, 10 Push-Ups, 15 Air SquatsMetcon (AMRAP - Rounds and Reps)AMRAP 30 400m Run 1...

Featured / 18.05.2015

Dear Crossfitters, If you have Pre-K through 6th grade gently used or new books, please bring them to the gym. The non profit Reading Room is collecting books to donate to underprivileged school children. There is a yellow labeled bin on the counter by the front door where...

Featured / 17.05.2015

CrossFit Decatur - Basic TrainingView Public WhiteboardPart APart BMetcon (AMRAP - Rounds and Reps)7 Min AMRAP 7 Goblet Squats (24/16 KG) 14 Hollow RocksMetcon (Time)3 Rounds For Time 400m Run 16 KB Front Rack Lunges (24/16 KG)...

Featured / 16.05.2015

CrossFit Decatur - Basic TrainingView Public WhiteboardWhitten (Time)5 Rounds for time: 22 Kettlebell swings, 70# 22 Box jump, 24'' 400m Run 22 Burpees 22 Wall-Ball Shots, 20#In honor of Army Captain Dan Whitten, 28, of Grimes, Iowa, died February 2, 2010To learn more about Whitten click here...