The WOD

Featured / 11.02.2015

CrossFit Decatur - SportView Public WhiteboardPart AGHD Situps (1 Minute of Max Rep GHD Sit-Ups)L-Sit (Max Paralette L-Sit Hold)Part BMetcon (AMRAP - Reps)4 Cycles at Each of The Following Stations 1 Minute Max Burpee Box Jumps 1 Minute Max Bench Press (115/85) 1 Minute Max V-Ups 1 Minute Max...

Featured / 10.02.2015

CrossFit Decatur - SportView Public WhiteboardPart ADeadlift (3 x 2 @ 90%)Romainian Deadlift (3 x 3 @ 50% of DL 85% )Part BMetcon (AMRAP - Reps)10 Minutes to Complete As Many Reps of this ladder 2 Power Cleans 2 Burpees 4 Power Cleans 4 Burpees 6 Power Cleans...

Featured / 09.02.2015

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMetcon (4 Rounds for reps)4 Rounds of: 1 Minute of Push Press M#75/W#55 1 Minute SDHP 2 Minutes of Double-undersScore total reps per round.Part BMetcon (Time)100 Sit-ups for time:50 Weighted M#25/W15 50 Non-weighted...

Featured / 09.02.2015

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 / 08.02.2015

CrossFit Decatur - Basic TrainingView Public WhiteboardPart A2k Row (Time)Max Effort 2k RowPart BDeath By Wall Balls (AMRAP - Reps)Death By Wall Balls (Rx=20/14) Ascending ladder of Wall Balls. On Minute 1 complete 1 wall ball. Minute 2 complete 2 wall balls...

Featured / 08.02.2015

CrossFit Decatur - SportView Public WhiteboardPart AClean Pull (4x3 @ 85%)Clean and Jerk (3 + 1 @ 80%)Part BMetcon (Time)10 Rounds For Time 5 Toes 2 Bar 5 Thrusters (95/65)Part CCindy's WOD 10 Rounds For Time 15 Air Squats 15 Sit-Ups...

Featured / 05.02.2015

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMetcon (Calories)5 Rounds of: 40 sec row for calories 20 sec recovery rowPart BMetcon (Time)In 10 minutes or less, complete: 4 Rounds: 250 M Row 20 Kettle Bell swings M24kg/W16kgRest 2 Minutes.Metcon (Time)In 10 minutes or less, complete: 4 Rounds: 250 M Row 15 Slam Balls...

Featured / 05.02.2015

CrossFit Decatur - SportView Public WhiteboardPart ADeadlift (3x3 Deadlift @ 80% of 1 RM)Part BCrossFit Games Open 13.2 (AMRAP - Rounds and Reps)10 Min AMRAP 5 Shoulder to Overhead 115# / 75# 10 Deadlifts 115# / 75# 15 Box Jumps 24" / 20"...

Featured / 04.02.2015

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AFran (Time)21-15-9 Thrusters, 95# / 65# Pull-ups10 min CapPart B3 Minute rest before starting Part B after the 10 minute cap.CrossFit Games Open 11.1 (AMRAP - Rounds and Reps)10-Minute AMRAP of: 30 Double-Unders 15 Power Snatches, 75# /...

Featured / 04.02.2015

CrossFit Decatur - SportView Public WhiteboardThe Misery Test (AMRAP - Rounds)3 Minutes to Complete 500m Row 10 Burpees rest with remaining time Do this for as long as possible. Score is total number of cycles completed within the 3 minute time cap....

Featured / 03.02.2015

CrossFit Decatur - SportView Public WhiteboardBear Complex (5 sets x of 5 cycles (unbroken) )Power Clean Front Squat Push Press Back Squat Second Push PressMetcon (Time)For Time 21 Overehad Squats (75/55) 50 Double Unders 15 Overhead Squats (95/65) 50 Double Unders 9 Overheads Squats (115/75) 50 Double Unders Scale as needed....

Featured / 02.02.2015

CrossFit Decatur - SportView Public WhiteboardPart AMetcon (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 to doing 25...

Featured / 01.02.2015

CrossFit Decatur - SportView Public WhiteboardPart AFront Squat (5 x 5 ascending to a 5 RM)Part BMetcon (Time)5 Rounds For Time 15 Power Cleans (95/65) 15 Wall Balls (20/14) someone please finish this in 5 minutes!!...