The WOD

Featured / 30.11.2016

CrossFit Decatur - CrossFitView Public WhiteboardMobilityWarm-up (No Measure)Couch Stretch T-Spine SmashMetconMetcon (No Measure)Every 4 Minutes for 5 Rounds Complete the following 400m Run/500m Row 12 Box Jumps (24/20") 21 KB Swings rest 1 minute between sets...

Featured / 28.11.2016

CrossFit Decatur - CrossFitView Public WhiteboardMetcon (AMRAP - Reps)Complete this sequence 5 times 1 Min Air Bike for Calories 1 Min Rest 1 Min Power Cleans for Reps (Rx=155/105#) 1 Min Rest 1 Min HSPU (scale to hand release push-ups if you haven't got or don't want a HSPU) 1 Min...

Featured / 24.11.2016

CrossFit Decatur - CrossFitClasses at 8:30, 9:30 & 10:30 AM ONLY!View 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...

Featured / 14.11.2016

CrossFit Decatur - CrossFitView Public WhiteboardMetcon (Time)5 Rounds For Time of.. 25 Wallball Shots (20/14#) 15 Pull-Ups 5 Hang Power Snatch (95/65#) [30 Min Cap] Rx+ = •30/20# Wallball (guys use a slam ball) •Sternum Touching Bar Pull-Ups •Hang Power Snatches @ 135/95#...

Featured / 11.11.2016

CrossFit Decatur - CrossFitView Public WhiteboardMetcon (Time)30 Rounds For Time 5 Wallball Shots (20/14#) 3 Burpees 1 Hang Power Clean (135/95) [30 Min Cap]Metcon (Time)30 Rounds For Time 5 Wallball Shots (20/14#) 3 Burpees 1 Hang Power Clean (135/95) [30 Min Cap]...

Featured / 06.11.2016

CrossFit Decatur - CrossFitView Public WhiteboardMetcon (AMRAP - Reps)"CrossFit 2016 Lift Off WOD" AMRAP x 15 25 Pull-Ups 50 Cal Row 100 OHS (45/35#) 50 Box Jumps (24/20") 25 Pull-UpsCrossfit and Decatur friends I have some disturbing news. One of our own Crossfit Decatur athletes and great friend Eric Jackson...

Featured / 02.11.2016

CrossFit Decatur - CrossFitView Public WhiteboardMobilityWarm-up (No Measure)Overhead Banded Distraction x 2 min each arm https://www.youtube.com/watch?v=eveYJP1indI Buddy Internal Rotation Stretch https://www.youtube.com/watch?v=U4d7fsz3g7sPush Press (3,3,3,3,3,3,3)MobilityWarm-up (No Measure)Posterior Shoulder Smash x 2 Minutes Each https://www.youtube.com/watch?v=RmGgYuMWf1A (FF to 2:32) Lat Smash x 2 Minutes Each https://www.youtube.com/watch?v=LuJcHe_EebA...

Featured / 30.10.2016

CrossFit Decatur - CrossFitView Public WhiteboardMetcon (AMRAP - Reps)15 Intervals of :20 of Max Rep Thrusters(75/55)/:10 Rest -rest 1 minute- 15 Intervals of :20 Calorie Row/:10 Rest Score is total number of Thrusters + Calories Rowed...

Featured / 26.10.2016

CrossFit Decatur - CrossFitView Public WhiteboardMobilityWarm-up (No Measure)Anterior Shin Smash (FF to 3:33) x 2 minutes each leg https://www.youtube.com/watch?v=ofhKZ-cmSt4 Barbell Calf Smash x 2 min each leg https://www.youtube.com/watch?v=jy3ECCHss3k Plantar Smash x 2 minutes each foot https://www.youtube.com/watch?v=EOJPKu7DUfU T-Spine Peanut Smash x 4 minutes https://www.youtube.com/watch?v=k2j1cGdFAhMMetconTurn and Burn (AMRAP - Rounds and Reps)20 MIN AMRAP -200m...