The WOD

Featured / 05.01.2015

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMetcon (AMRAP - Reps)Tabata "Bottom to Bottom" Squat The Tabata Bottom to Bottom Squat is a Tabata Squat but each rep begins at the bottom and ends at the bottom. The turn around at the top is immediate -...

Featured / 04.01.2015

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AEvery 3 minutes for 4 cycles: 400 Meter RunPart BMetcon (Time)Part B: 5 Rounds for Time: 42 Double Unders 21 Air Squats 7 KB Swings M24kg/ W16kg(15 Min cap) score total rounds and reps if caught by the cap.Metcon (AMRAP - Rounds and...

Featured / 01.01.2015

CrossFit Decatur - Basic TrainingView Public WhiteboardMetconFight Gone Bad (3 Rounds for reps)Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20" (Reps) Push-press (Reps), 75# Row (Calories) 1-minute rest...

Featured / 29.12.2014

CrossFit Decatur - Basic TrainingView Public WhiteboardWarm-upRunning intervals 5 X 200 Meters jog down 200 Meters sprint back and repeat.Part AJack (AMRAP - Rounds and Reps)20-Minute AMRAP of: 10 Push Press, 115# 10 Kettlebell Swings, 53# 10 Box Jumps, 24"...

Featured / 29.12.2014

CrossFit Decatur - SportView Public WhiteboardPart AMetcon (AMRAP - Reps)Death By Toes To Bar On minute 1 the athlete will perform 1 Strict Toes 2 Bar On minute 2 the athlete will perform 2 1 Strict Toes 2 Bar this continues until failure. Bands are acceptable IF you...

Featured / 28.12.2014

CrossFit Decatur - Basic TrainingView Public WhiteboardWarm-upRunning intervals 5 X 100 Meters walk down 100 Meters sprint back and repeat.Part AMetcon (AMRAP - Reps)AMRAP in 7 Minutes 10 Push-Ups 30 Double UndersPart BMetcon (4 Rounds for reps)Tabata: 8 Consecutive Rounds of 20 seconds work/10 sec rest Row for Cal Burpees Row for Cal Burpees Rest 30...

Featured / 28.12.2014

CrossFit Decatur - SportView Public WhiteboardPart A10 Min EMOM 1 High Hang Squat Clean 1 Squat Clean increase weight each round until you have hit capacity and then continue on at that weightPart BMetcon (Time)5 Rounds For Time 7 Push Jerks (135/95) 7 Chest 2 Bar Pull-Ups (no chest to...

Featured / 26.12.2014

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMetcon (No Measure)6 Min EMOM Even: 5 Clapping Push-Ups Odd: 10 V-UpsPart BMetcon (AMRAP - Reps)5 Cycles 3 Minutes to Complete 400m Run with remaining time max Sumo Deadlifts (185/135#) Rest 1 minute between cycles. You get a rest so the 400m should be...

Featured / 23.12.2014

CrossFit Decatur - Basic TrainingView Public WhiteboardMetcon (AMRAP - Reps)"Tabata Claus" 8 rounds- 20 seconds of work followed by 10 seconds of rest -Thrusters (95/65) (45/35) -Floor Wipers (45/25) -Burpees -Pull-Ups -Front Rack Stationary Lunges (24kg/16kg) No rest in between exercises Score : Total Reps...

Featured / 22.12.2014

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMetcon (Calories)5 Cycles 30 seconds max effort row 30 seconds recovery row Score calories rowed.Part BMetcon (AMRAP - Rounds)Max rounds in 3 minutes of: 3 Deadlifts #185/135# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cycles...

Featured / 21.12.2014

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMetcon (AMRAP - Reps)EMOM for 7 minutes 7 push-ups, then max rep situps. Score total situps.Part BKelly (Time)5 Rounds for time of: 400m Run 30 Box Jumps, 24'' / 20'' 30 Wall-Ball Shots, 20# /...

Featured / 21.12.2014

CrossFit Decatur - SportView Public WhiteboardPart ASplit Jerk (5 x 5 ascending to a 5 rep max )Part BThe Chief (AMRAP - Rounds)Max rounds in 3 minutes of: 3 Power Cleans, 135# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cycles...

Featured / 19.12.2014

CrossFit Decatur - Basic TrainingView Public WhiteboardMetcon (Time)All Classes Teams of 2 complete for time: 2000m row 90 clean and jerks (95, 65) (75, 55) 2000m row *Partners must alternate every 250 meters on the row *Only 1 partner moves barbell at a timeMetcon (No Measure)50-40-30-20-10 Sit-ups Air squats...