The WOD

Featured / 02.03.2015

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMetcon (AMRAP - Reps)3 Minutes Weighted Sit-Ups M#25/W#15 2 Minutes Russian Twist 1 Min V-upsScore Total RepsPart BMetcon (Time)4 Rounds For Time: 500 Meter Row 10 Curtis P's M#65/W#45http://sealfit.com/glossary/curtis-p/...

Featured / 02.03.2015

CrossFit Decatur - SportView Public WhiteboardPart AMax Unbroken Strict Pull-Ups (AMRAP - Reps)Do as many unbroken strict pull-ups as possible.Part BMetcon (Time)5 Rounds For Time 20 Box Jumps (Rx=24/20) 15 Pull-Ups 10 KB Swings (Rx=24/16 KG) 5 HSPU 25 Minute Cap...

Featured / 26.02.2015

CrossFit Decatur - Basic TrainingView Public WhiteboardMetcon15.1 and 15.1a are done consecutively. There are no breaks between the 9 minute AMRAP and the 6 minutes to establish a 1RM.CrossFit Games Open 15.1 Scaled (AMRAP - Rounds and Reps)9-Minute AMRAP of: 15 Hanging Knee Raises 10 Deadlifts, 85#...

Featured / 26.02.2015

CrossFit Decatur - SportView Public WhiteboardMetconThe following workouts are done continuously. There is no rest between the 9 minute AMRAP and the 6 minutes to establish a 1RM.CrossFit Games Open 15.1 (AMRAP - Rounds and Reps)9-Minute AMRAP of: 15 Toes To Bar 10 Deadlifts, 115# /...

Featured / 25.02.2015

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMovement Prep & MobilityPart BMetcon (5 Rounds for reps)5 Rounds of The Following 1 Min of Rowing For Calories 1 Min of Hang Power Cleans for Reps (95/65) 1 Min of Double Unders for Reps 1 Min of rest Record Total Reps For...

Featured / 24.02.2015

CrossFit Decatur - SportView Public WhiteboardPart AHang Clean (10 Min EMOM x 2 Hang Cleans, add weight e2m)Part BMetcon (Time)For Time 15-12-9 Thrusters (115/80) C2B Pull-Ups 15-12-9 Power Cleans (115/80) Box Jumps (30/24) 20 Minute Cap...

Featured / 23.02.2015

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMetcon (AMRAP - Reps)EMOM x 9 15 Sit-Ups with remaining time max rep superman'sPart BMetcon (Time)For Time 15-12-9 Thrusters (Rx = 75/55) Box Jumps (Rx=24/20) 9-12-15 Wall Balls (Rx=20/14) Deadlifts (Rx = 75/55) 17 Minute Cap...

Featured / 23.02.2015

CrossFit Decatur - SportView Public Whiteboard (No Measure)Rolling Pistol Skill WorkPart A25 Strict Pull-Up Test (Time)Every 2 minutes max unbroken strict pull-ups, until you complete 25. With remaining time rest. We'll be doing this once a week for the next 4 weeks with the goal being...