The WOD

Featured / 19.02.2015

CrossFit Decatur - SportView Public WhiteboardWeightliftingDeadlift (5 x 1 Deadlifts ascending to a max for the day)If you round your back the lift won't count and you're done deadlifting for the day.Metcon (Time)4 Rounds For Time 10 Front Squats, 135/95 50 Double Unders or 100 singles 10 Deads,...

Featured / 18.02.2015

CrossFit Decatur - Basic TrainingView Public WhiteboardMovement PrepMetcon (AMRAP - Reps)4 Rounds In 5 Minutes complete 400 Meter Row 21 Wall Ball Shots M#20/W#14 12 Deadlifts M#185/W#135 with remaining time AMRAP Behind the neck weighted sit-ups Rest 1 minutes after each round Score for Total Behind the neck weighted sit-ups AMRAP - Reps...

Featured / 18.02.2015

CrossFit Decatur - SportView Public WhiteboardPart BMetcon (AMRAP - Reps)EMOM x 15 Min A: Max Rep Push-Ups w/elevated feet Min B: 4 x 10 sec pull-up negatives Min C: 12 V-UpsPart BMetcon (Time)100 Burpees For TimeMobilityShoulder Int Rotation Work w/ a buddy...

Featured / 17.02.2015

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMetcon (No Measure)EMOM for 4 minutes 30 seconds mountain climbers remaining time plank hold.Part BMetcon (AMRAP - Reps)22 Min AMRAP 30 Double unders 30 Burpees 30 KB Swings M24kg/W16kg 30 Box Jumps 20"...

Featured / 17.02.2015

CrossFit Decatur - SportView Public WhiteboardPart ASplit Jerk (5 x 5 @ 60%)Part BMetcon (AMRAP - Rounds and Reps)AMRAP 17 7 Power Cleans (135/95) 7 Burpees Over El Bar 17 Cal Row...

Featured / 16.02.2015

CrossFit Decatur - SportView Public WhiteboardPart 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 that everyone can get close...

Featured / 15.02.2015

CrossFit Decatur - Basic TrainingView Public WhiteboardWarm-upMetcon (No Measure)EMOM for 5 minutes 30 jumping jacks 20 sit-upsMetcon2k Row (Time)Max Effort 2k RowMetcon (Time)2k Row then, 100 air squats 40 pull-ups 100 air squats 50 push-ups...

Featured / 15.02.2015

CrossFit Decatur - SportView Public WhiteboardPart AFront Squat (5 x 6 Front Squats ascending to a 6 rep failure)Part BMetcon (Time)5 Rounds For Time 20 Wall Balls (20/14) 10 Power Snatch (Rx = 95/65, Rx Plus = 135/95)...

Featured / 14.02.2015

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMetcon (No Measure)Relay- style warm-up for 8 minutes: 150 meter row 20 stationary lunge steps 7 burpees In groups of 3/4, move through the relay individually as many times as possible, stopping to complete each exercise. You MUST wait for the person...

Featured / 12.02.2015

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMetcon (AMRAP - Reps)7 Minute EMOM 10 Slam Balls M#30/ W#20 Max Rep Flutter Kicks Remainder of the minutePart BMetcon (4 Rounds for reps)Tabata 8 consecutive intervals of 20 seconds work/ 10 sec rest KB Swings M24Kg/W16Kg Goblet Squats SitĀ­Ups Double Unders Rest 30 seconds after...