The WOD

Featured / 17.02.2015

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMetcon (No Measure)EMOM for 4 minutes 30 seconds mountain climbers remaining time plank hold.Part BMetcon (AMRAP - Reps)22 Min AMRAP 30 Double unders 30 Burpees 30 KB Swings M24kg/W16kg 30 Box Jumps 20"...

Featured / 17.02.2015

CrossFit Decatur - SportView Public WhiteboardPart ASplit Jerk (5 x 5 @ 60%)Part BMetcon (AMRAP - Rounds and Reps)AMRAP 17 7 Power Cleans (135/95) 7 Burpees Over El Bar 17 Cal Row...

Featured / 16.02.2015

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 / 15.02.2015

CrossFit Decatur - Basic TrainingView Public WhiteboardWarm-upMetcon (No Measure)EMOM for 5 minutes 30 jumping jacks 20 sit-upsMetcon2k Row (Time)Max Effort 2k RowMetcon (Time)2k Row then, 100 air squats 40 pull-ups 100 air squats 50 push-ups...

Featured / 15.02.2015

CrossFit Decatur - SportView Public WhiteboardPart AFront Squat (5 x 6 Front Squats ascending to a 6 rep failure)Part BMetcon (Time)5 Rounds For Time 20 Wall Balls (20/14) 10 Power Snatch (Rx = 95/65, Rx Plus = 135/95)...

Featured / 14.02.2015

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMetcon (No Measure)Relay- style warm-up for 8 minutes: 150 meter row 20 stationary lunge steps 7 burpees In groups of 3/4, move through the relay individually as many times as possible, stopping to complete each exercise. You MUST wait for the person...

Featured / 12.02.2015

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMetcon (AMRAP - Reps)7 Minute EMOM 10 Slam Balls M#30/ W#20 Max Rep Flutter Kicks Remainder of the minutePart BMetcon (4 Rounds for reps)Tabata 8 consecutive intervals of 20 seconds work/ 10 sec rest KB Swings M24Kg/W16Kg Goblet Squats Sit­Ups Double Unders Rest 30 seconds after...

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...