The WOD

Featured / 24.03.2015

CrossFit Decatur - SportView Public WhiteboardPart APush Press + Push Jerk (5 x 3 ascending to 3 rep max )1 Push Press + Push Jerk = 1 RepPart BMetcon (AMRAP - Rounds)20 Min AMRAP 8 Unbroken Overhead Squats (115/80) 400m Run* If you take a break during the...

Featured / 23.03.2015

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMetcon (AMRAP - Reps)3 Cycles In 3 Minutes, Run 400 M With remaining time max rep Front Squats 95/65Rest 1 Minute between cycles. Score Total Reps.Part BMetcon (AMRAP - Rounds and Reps)15-Minute AMRAP of: 9 Deadlifts, 155# / 100# 12 Push-ups 30 Sit-ups...

Featured / 23.03.2015

CrossFit Decatur - SportView Public WhiteboardGymnasticsPull-ups (7 Min EMOM Max Unboken Butterfly Pull-Ups)MetconMetcon (Time)For Time 100 KB swings (53/35) 75 Box Jumps (24/20) 50 Burpees 25 KB Sumo Deadlift High Pulls (53/35)...

Featured / 22.03.2015

CrossFit Decatur - SportView Public WhiteboardPart AWarm-up5 Min EMOM w/Barbell 1 Hang Power Snatch 1 Snatch Balance 1 Overhead SquatFront Squat (3 x 3 @ 80%)Part BMetcon (Time)5 Rounds For Time 20 Wall Balls (20/14) 10 Hang Power Cleans (135/95)...

Featured / 21.03.2015

CrossFit Decatur - Basic TrainingView Public WhiteboardMetcon (Time)"Crain" 2 rounds for time of: 34 push-ups 50-yard sprint 34 deadlifts, 135 lb. 50-yard sprint 34 box jumps, 24-inch box 50-yard sprint 34 clean and jerks, 95 lb. 50-yard sprint 34 burpees 50-yard sprint 34 wall-ball shots, 20-lb. ball 50-yard sprint 34 pull-ups 50-yard sprint...

Featured / 19.03.2015

CrossFit Decatur - Basic TrainingView Public WhiteboardWarm-upMetconCrossFit Games Open 15.4 (AMRAP - Reps)8 minutes of: 3 handstand push-ups 3 cleans 6 handstand push-ups 3 cleans 9 handstand push-ups 3 cleans 12 handstand push-ups 6 cleans 15 handstand push-ups 6 cleans 18 handstand push-ups 6 cleans 21 handstand push-ups 9 cleans Etc., adding 3 reps to the handstand push-up each round,...

Featured / 19.03.2015

CrossFit Decatur - SportView Public WhiteboardWarm-upMetconCrossFit Games Open 15.4 (AMRAP - Reps)8 minutes of: 3 handstand push-ups 3 cleans 6 handstand push-ups 3 cleans 9 handstand push-ups 3 cleans 12 handstand push-ups 6 cleans 15 handstand push-ups 6 cleans 18 handstand push-ups 6 cleans 21 handstand push-ups 9 cleans Etc., adding 3 reps to the handstand push-up each round, and...

Featured / 18.03.2015

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMetcon (Time)2k Row for Time: Teams of 3-4 members row as a team, switching out every 250 Meters.Part BMetcon (Time)21-15-9 Deadlift #185/#135 Push-Ups10 minute capPart CMetcon (AMRAP - Reps)10 Min AMRAP 15 Sit-ups (db behind the neck) 10 Pull-Ups 10 Front Rack Lunge Steps...

Featured / 18.03.2015

CrossFit Decatur - SportView Public WhiteboardMobilityGymnasticsMuscle-ups (Practice, then make 5 attempts )MetconMetcon (Time)For Time 100 Double Unders 50 Box Jumps 75 Double Unders 40 Box Jumps 50 Double Unders 30 Box Jumps 25 Double Unders 20 Box Jumps...

Featured / 17.03.2015

CrossFit Decatur - SportView Public WhiteboardWarm-up3 Rounds 30 Supermans 30 Russian Twists 30 Jumping LungesPart BSnatch Grip Deadlift (5x3 @ 65% of DL)Part CMetcon (AMRAP - Reps)10 Min AMRAP 25 Ab Mat Sit-Ups 15 T2B 10 Front Rack Walking Lunges (135/95)Goal: 5 Rounds Why: Getting after the midline stability. How It Feels: Like...

Featured / 16.03.2015

CrossFit Decatur - SportView Public WhiteboardWarm-upPose Running DrillsPart AHandstand Push-ups (EMOM 3 Reps )we are going to work on doing these without having the butt against the wallPart BMetcon (Time)3 Rounds For Time 17 Burpees (53/35) 17 KB Swings (24/20) 17 Pull-Ups Run 400m After each roundWhy: It's St....

Featured / 15.03.2015

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMetcon (AMRAP - Reps)1 Min Max Rep V-Ups 1 Minute Max Rep Flutter Kicks 2 Min Max Rep SitupsPart BMetcon (Time)Partner 5k Run Partners switch off every 400 M, during which other partner will complete: 15 KB Swings M24kg/W16kg, then Max Rep...

Featured / 15.03.2015

CrossFit Decatur - SportView Public WhiteboardPart ASnatch (5x3 of 1 muslce snatch, 1 snatch balance 1 ohs )Part BMetcon (Time)7 Rounds 4 Hang Squat Clean (135/95) 6 Push Jerk 8 Back SquatWhy: Going after that short intense burner style workout. Working on our musular endurance. Goals: - Only Rest after...

Featured / 14.03.2015

CrossFit Decatur - Basic TrainingView Public WhiteboardMetcon (Time)Team Workout 5,000 pounds worth of ground to overhead 2k row alternating every 200 meters **Partner does max rep push-ups 5,000 pounds worth of deadlifts 1k row alternating every 200 meters **Partner does max rep push-ups Suggested weights with appropriate rep count: 225#: 23 205#: 25 185#:...

Featured / 12.03.2015

CrossFit Decatur - SportView Public WhiteboardPart ACrossFit Games Open 15.3 (AMRAP - Reps)14-Minute AMRAP of: 7 Muscle-ups 50 Wall-Ball Shots, 20# / 14# 100 Double-UndersCrossFit Games Open 15.3 Masters 55+ (AMRAP - Reps)14-Minute AMRAP of: 100 Double-Unders 50 Wall-Ball Shots, 20# / 10# 7 Muscle-ups *9 Foot Target*CrossFit Games Open 15.3 Scaled...