The WOD

Featured / 29.01.2015

CrossFit Decatur - SportView Public WhiteboardPart A7 Min EMOM 3 High Hang Squat Snatches at 75/55 we are working on our 3rd pull technique so the weight should be super mellow and easy to movePart BMetcon (Time)For Time (From Chris Spealler) 100 Thrusters (Rx=45/32 Games Rx = 75/55) 1000m...

Featured / 28.01.2015

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMetcon (AMRAP - Reps)Every 3 Minutes for 3 Cycles 400 M Run then max rep weighted situps M#25/#15Part BMetcon (AMRAP - Rounds and Reps)15 Minute AMRAP 30 Double Unders 9 Deadlifts M#185/W#135...

Featured / 28.01.2015

CrossFit Decatur - SportView Public WhiteboardPart AMetcon (AMRAP - Reps)Max Unbroken Double Unders if you suck at doubles we'll use this time to practice themPart BMetcon (AMRAP - Rounds and Reps)13 Min AMRAP 10 Toes 2 Bar 5 Dips 200m Farmers WalkMobilityForearm & Triceps Mobility...

Featured / 27.01.2015

CrossFit Decatur - Basic TrainingView Public WhiteboardWarm-upPart AMetcon (AMRAP - Rounds)Teams of 2-3 Complete on the minute every minute for 30 minutes: Teams of 2 10 Push-Ups 10 Air Squats 10 Pull-Ups or Teams of 3 15 Push-Ups 15 Air Squats 15 Pull-UpsAll members can work at one time. Partion work amongst group in any...

Featured / 27.01.2015

CrossFit Decatur - Basic TrainingView Public WhiteboardMobilityFocus: Quads & IT BandPart AMetcon (AMRAP - Reps)5 Rounds of: In 4 minutes complete 400 Meter Row 12 SDHP M#75/W#55 9 Push Press M#75/W#55 With remaining time AMRAP of 20" box jumps. Score total box jumps. Rest 1 minute after each round....

Featured / 26.01.2015

CrossFit Decatur - SportView Public WhiteboardPart ATabata L-Sits Tabata Kneeling Ball SlamsPart 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 / 25.01.2015

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMetcon (AMRAP - Reps)Part A: For 5 Minutes 30 seconds Goblet Squats 30 seconds Sit-UpsKeep a running count, score total reps.Part BMetcon (Time)Part B: For Time: 1 Mile Run then...

Featured / 25.01.2015

CrossFit Decatur - SportView Public WhiteboardPart A10 Min EMOM 1 Clean Pull + 2 Hang Squat Clean work up 2 a heavy doublePart BMetcon (AMRAP - Reps)15 Min AMRAP 5 Deadlifts (Rx=225/155) 2 Burpee Pull-Ups 10 Deadlifts 4 Burpee Pull-Ups 15 Deadlifts Continue ascending as much as possible. 30 Burpee Penalty for...

Featured / 22.01.2015

CrossFit Decatur - SportView Public WhiteboardPart AMetcon (Time)For Time Buy In 25 Inverted Burpees -6 Rounds- 6 Bent Over Rows (95/65) 6 HSPU Cash Out 25 Inverted Burpees *If you round your back you'll go run a 400 in the rain 20 Minute CapMobilityFight Gone Flexible 1 Round of 2 Minutes at each...

Featured / 22.01.2015

CrossFit Decatur - Basic TrainingView Public WhiteboardMovement PrepPart AMetcon (AMRAP - Rounds and Reps)Complete as many rounds and reps as possible in 10 minutes of: 30 Double Unders 15 KB swings (M24kg/W16kg)Rest 3 minutesPart BMetcon (AMRAP - Rounds and Reps)Complete as many rounds and reps as possible...

Featured / 22.01.2015

CrossFit Decatur - SportView Public WhiteboardPart A10 Min Alt EMOM O: 5 Strict Chin Ups E: 5 Clapping Push-UpsPart BMetcon (AMRAP - Rounds and Reps)7 Min AMRAP 21 Box Jumps 21 Russian KB Swings (2 pood/1.5 pood) 21 Double UndersMetcon (AMRAP - Rounds and Reps)5 Min AMRAP 15 Lunges 15 KB Swings...

Featured / 20.01.2015

CrossFit Decatur - SportView Public WhiteboardPart AClean & Jerk – 70% x 3+1 x 2, 75% x 3+1 x 2 Clean Pull – 80% x 5 x 3Part BMetcon (Time)For Time 10 Overhead Squats (95/65) 10 Burpees 10 Thrusters (115/85) 10 Power Cleans (135/105) 10 Toes 2 Bar 10 Dips Then go back...

Featured / 19.01.2015

CrossFit Decatur - Basic TrainingView Public WhiteboardMovement PrepPart AMetcon (Time)In 12 minutes or less, complete: 4 Rounds 200 M Run 15 Front Squats M#95/W#65Rest 2 minutes before the start of Part B.Part BMetcon (Time)In 12 minutes or less, complete: 4 Rounds 200 M Run 10 Clean & Jerks M#95/W#65...