The WOD

Featured / 12.03.2015

CrossFit Decatur - Basic TrainingView Public WhiteboardPart ACrossFit Games Open 15.3 Scaled (AMRAP - Reps)14-Minute AMRAP: 50 Wall-Ball Shots, 20# / 10# 200 Single-Unders *9 Foot Target*CrossFit Games Open 15.3 Masters 55+ Scaled (AMRAP - Reps)14-Minute AMRAP: 50 Wall-Ball Shots, 14# / 10# 200 Single-Unders *9 Foot Target*CrossFit Games Open 15.3...

Featured / 11.03.2015

CrossFit Decatur - SportView Public WhiteboardPart A10 Minutes To Practice Ring or Bar Muscle UpsPart B100 Sit-Ups for Time (Time)Complete 100 Sit-Ups for TimePart CMetcon (Time)5 Rounds For Time 15 Burpees 15 KB Swings (24/16 KG)...

Featured / 11.03.2015

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMobilityPart BMetcon (Time)Complete for Time: 500' OH Lunge Row 1500 Meters 400' OH Lunge Row 1000 Meters 300' OH Lunge Row 500 Meters#15 plate is to be used for OH lunges....

Featured / 10.03.2015

CrossFit Decatur - SportView Public WhiteboardWeightliftingRomainian Deadlift (3 x 3 @ 40% of Power DL 1 RM)MetconBowen (Time)3 Rounds for time of: 800m Run 7 Deadlifts, 275# 10 Burpee Pull-ups 14 single arm KB Thrusters 53# (7 each arm) 20 Box Jumps, 24"In honor of Captain Jeffrey Bowen, of Alexander,...

Featured / 10.03.2015

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMovement Prep/Warm UpPart BMetcon (AMRAP - Reps)In 10 Minutes AMRAP 10 Thrusters #45 20 Double UndersRest 2 minutes before starting Part C.Part CMetcon (AMRAP - Reps)In 10 Minutes AMRAP 10 SDHP 75/55 20 Sit-Ups...

Featured / 08.03.2015

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMovement PrepPart B“Lumberjackish 20” (Time)“Lumberjackish 20” 20 Calorie Row Run 400m 20 KB swings (24Kg/W16Kg) Run 400m 20 Alternating Step Ups 24” (With kettle bell) Run 400m 20 Burpees Run 400m 20 Push Ups Run 400m 20 Box jumps (20") Run 400m 20 Goblet Squats (24Kg/W16Kg) Run 400m...

Featured / 08.03.2015

CrossFit Decatur - SportView Public WhiteboardWeightliftingBack Squat (5 x 3 Pause Squats at 70% of 1 RM)Strict Press ( 5x5 (50, 55, 60, 65, 70 %) )MetconMetcon (AMRAP - Reps)AMRAP in 10 Min 2 Power Cleans 135/95 30 Dubs 4 Power Cleans 30 Dubs 6 Power Cleans Continue ladder until time...

Featured / 05.03.2015

CrossFit Decatur - SportView Public WhiteboardPart A (No Measure)EMOM x 7 4 Burpees 6 V-Ups then Movement PrepPart BCrossFit Games Open 14.2 and 15.2 (AMRAP - Reps)Includes Masters up to 54 years old 0:00 - 3:00 2 Rounds of: 10 Overhead Squats, 95# / 65# 10 Chest-To-Bar Pull-ups 3:00 - 6:00 2 Rounds...

Featured / 05.03.2015

CrossFit Decatur - Basic TrainingView Public WhiteboardPart A (No Measure)EMOM x 7 4 Burpees 6 V-Ups then Movement PrepPart BCrossFit Games Open 14.2 and 15.2 (AMRAP - Reps)Includes Masters up to 54 years old 0:00 - 3:00 2 Rounds of: 10 Overhead Squats, 95# / 65# 10 Chest-To-Bar Pull-ups 3:00 - 6:00 2...

Featured / 04.03.2015

CrossFit Decatur - Basic TrainingView Public WhiteboardPart A7 Min Turkish Get Ups (No Measure)7-Min Max Rep Alternating Turkish Get-UpsPart BMetcon (Time)For 15 minutes or until you reach 100 Slam Balls: EMOM complete: 5 Deadlifts (#185/#135) With Remaining time max rep Slam Balls (#30/#20)Metcon (AMRAP - Reps)...

Featured / 04.03.2015

CrossFit Decatur - SportView Public WhiteboardWarm-upSkin the Cat on the RingsMobilityShoulder Int Rotation Mobility WorkMetconMetcon (Time)5 Rounds For Time 15 Double Unders 15 Push-Ups rest exactly 90 seconds 5 Rounds For Time 10 Cal Row 10 Wall BallsMobilityThat one where you step on your buddies shoulder blade with your stinky feet...

Featured / 03.03.2015

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMetcon (5 Rounds for reps)5 Rounds 1 Min max rep Box Jump M24"/W20" 2 Min max rep Wall Ball M#20/W# 14 Score total reps each round.Rest 1 min after each round.Part B800m Run (Time)Max Effort 800m Run...

Featured / 03.03.2015

CrossFit Decatur - SportView Public WhiteboardPart ASplit Jerk (5 x 3 (ascending))Part BMetcon (AMRAP - Reps)AMRAP 4 with 75/55 lbs on a barbell 1 Power Snatch 2 Overhead Squats 3 BurpeesMetcon (AMRAP - Reps)AMRAP 4 with a sandbag (Fellas=Black Ladies=Green) 1 Power Clean 2 Thrusters 3 Burpees...

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...