The WOD

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...

Featured / 18.12.2014

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMetcon (Time)For Time 400 Meter Run 500 Meter Row 400 Meter Run7 minute capPart BMetcon (3 Rounds for reps)Complete as many Reps as Possible in 3min, 5 min, 7 minutes in the following order: 10 Box jumps 20" 20 Double Unders 30 Cal...

Featured / 17.12.2014

CrossFit Decatur - Basic TrainingView Public WhiteboardPart A1-Mile Run (Time)Max Effort 1-Mile RunPart BMetcon (Time)For 12 minutes, every minute on the minute, complete 5 Deadlifts (#185/#135). With remaining time, max rep Burpees. Goal: 100 Burpees. Call time when you reach it, or get cut off at...

Featured / 16.12.2014

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMetcon (Time)Partner "Karen" 150 Wall Ball Shots M#20/W#142 People per team, one person exercising at a time.Part BHelen (Time)3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups...

Featured / 15.12.2014

CrossFit Decatur - SportView Public WhiteboardPart AMetcon (Time)50 Walking Lunges w/KB in the front rack (Rx=24/16 KG) 200m Run w/Sand Bag 50 Double Unders 200m Run w/Sand Bag 50 KB Swings (Rx=24/16 KG) 200m Run w/Sand Bag 50 Supermans 200m Run w/Sand Bag 50 V-Ups 200m Run w/Sand Bag 50 Push-Ups 200m Run w/Sand BagMobility-Buddy Hip...

Featured / 14.12.2014

CrossFit Decatur - Basic TrainingView Public WhiteboardPart A100 Sit-Ups for Time (Time)Complete 100 Sit-Ups for TimePart BMetcon (AMRAP - Reps)3 Cycles In 6 minutes: Run 800 Meters 30 Air Squats With remaining time complete: As many Push-Ups as possible Rest 1 minute after each cycle/ score total PU’s per cycle...

Featured / 14.12.2014

CrossFit Decatur - SportView Public WhiteboardPart AClean (5x 3 Six Second Clean)Part BMetcon (AMRAP - Rounds and Reps)In teams of 2 or 3 AMRAP 30 1 HSPU 2 Deadlifts (Rx=135/95) 3 Burpees 1 Team Member Works at a time. Goal is to get 30+ Rounds....

Featured / 11.12.2014

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMetcon (AMRAP - Reps)"Tabata" Russian Twist w/KB 24kg/16kgPart BDe (AMRAP - Rounds and Reps)On the minute ladder. Minute 1 5 Burpees 1 Box Jump 20” Minute 2 5 Burpees 2 Box Jumps Minute 3 5 Burpees 3 Box Jumps etc………. Climb ladder until you can no longer finish the...

Featured / 11.12.2014

CrossFit Decatur - SportView Public WhiteboardPart ABack Squat (5, 5, 3, 3, 3 reps of Back Squat 60-80%)Part BSea Legs (Time)50 Wall Balls (20/14#) 25 Deadlifts (185/135#) 50 Wall Balls (20/14#) Every Minute On The Minute athlete performs 5 Burpees. The workout starts with Burpees. 15 Min hard...

Featured / 10.12.2014

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMovement prepPart BMetcon (AMRAP - Reps)30 Minute AMRAP 20 Calorie Row 20 Push Press M#75/W#55 20 Sumo Deadlift High Pull M#75/W#55 20 Double Unders 20 Pull-Ups Score for Total Reps...

Featured / 10.12.2014

CrossFit Decatur - SportView Public WhiteboardPart A10 Min EMOM of 3 Pistols on Each LegPart BMetcon (Time)Buy In: 100 Double Unders (300 Singles) 21-15-9 Slam Balls (20/15) Push-Ups Bounds (consecutive broad jumps) Cash Out: 100 Double Unders100 Double Unders For Time (Time)100 Double Under Time...

Featured / 09.12.2014

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMetcon (No Measure)6 Cycles :30 Alternating Side planks :30 Plank hold*Burpees until 6 cycles are complete if you fail to hold plank.Part BMetcon (Time)For Time: 75 Air Squats 1 mile Run 75 Air Squats1-Mile Run (Time)Max Effort 1-Mile Run...

Featured / 08.12.2014

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMetcon (Time)3 Rounds for time: 10 Front Rack Lunge Steps #75/#55 10 Pull Ups10 Minute CapPart BMetcon (5 Rounds for reps)In 3 minutes, Row 30 Calories. With remaining time, complete max reps: Round 1: Double Unders Round 2: KB...

Featured / 07.12.2014

CrossFit Decatur - Basic TrainingView Public WhiteboardPart A400m Run (Time)Max Effort 400m RunPart BMetcon (Time)Complete in 20 minutes or less 20 Thrusters #45 20 Box Jumps 20" 20 Sit-Ups w/Slam Balls M#30/W#20 20 Thrusters 20 Box Jumps 20 Sit-Ups w/Slam Balls 20 Thrusters 20 Box Jumps 20 Sit-Ups w/Slam Balls On the minute every minute...