The WOD

Featured / 07.12.2014

CrossFit Decatur - SportView Public WhiteboardPart AStrength OTM x 7 minutes 4 front rack lunges each leg 95/65Part BMetcon (AMRAP - Rounds and Reps)15 Min AMRAP 500m Row 10 One Arm KB Thrusters 24/14 kg 20 T2B...

Featured / 06.12.2014

CrossFit Decatur - Basic TrainingView Public Whiteboard"The Judge" (AMRAP - Reps)5 Rounds of: In 5 Minutes complete 400 Meter Row 21 Wall Ball Shots 20/14 12 Deadlifts 225/155 with remaining time AMRAP Burpee Box Jumps 24” Rest 2 minutes after each round Score for Total Burpee Box Jumps Rest 2 minutes after each round Score...

Featured / 04.12.2014

CrossFit Decatur - SportView Public WhiteboardPart A12 OTM Min 1. 3 Snatch Balance Min 2. 3 Snatch Pulls (above the knee) Min 3. 3 Hang Squat Snatch Repeat cycle 4xPart BMetcon (Time)3 Rounds 500 Meter Row 30 Air Squats 20 Push Press Rx=95/65...

Featured / 02.12.2014

CrossFit Decatur - SportView Public WhiteboardPart ALearn the GHD Sit-UpPart BFGB Style 2 Rounds 1 min GHD sit-ups 1 min good mornings 1 min Russian twists 1 min superman hold 1 min restPart CMetcon (Time)3 Rounds 60 Double Unders 30 Box Jumps 15 Deadlifts M#155/W#115...

Featured / 01.12.2014

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMobilityPart BMetcon (Time)In 7 Minutes or Less complete: 21-15-9 Push Press M#75/W#55 Front Squat Rest 1 MinutePart BMetcon (Time)In 7 Minutes or Less complete: 21-15-9 Sumo Deadlift High Pull M#75/W#55 Burpees Rest 1 MinutePart CMetcon (Time)In 7 Minutes or Less complete: 21-15-9 Push Press Sumo Deadlift High Pull M#75/W#55...

Featured / 01.12.2014

CrossFit Decatur - SportView Public WhiteboardPart AButterfly pull-upPart BMetcon (Time)5 Rounds 3 Strict HSPU 5 Strict Pull-ups 7 Clapping Push-ups 10 minute capPart CMetcon (Time)4 Rounds 200 M Run 10 Pull-ups 20 Kb swings 32kg/24kg...

Featured / 30.11.2014

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMetcon (AMRAP - Reps)3 Cycles Every 3 Minutes 400 Meter Run 10 Slam Balls Max Rep Sit-Ups (w/slam ball) Score sit-upsMetcon (Time)In 20 Minutes complete 2 K Row with Remaining Time Complete As many Rounds and Reps as Possible of: "Cindy" 5 Pull-Ups 10 Push-ups 15 Air Squats Score for 2K...

Featured / 30.11.2014

CrossFit Decatur - SportView Public WhiteboardPart ABack Squat (5x5 Back Squat ascending from 55%-75%)Part BMetcon (Time)21-15-9 Wall Balls (20/14) Hang Power Cleans (Rx=135/95) 9-15-21 Front Squats (Rx=135/95) Burpees over your bar...

Featured / 27.11.2014

CrossFit Decatur - Basic TrainingView Public WhiteboardWarm-upPart B"Whiten Gone Bad" (5 Rounds for reps)5 Cycles: 1 minute at each station. Kb Swings M24kg/W16kg Box Jumps M24"/W20" Row for Calories Burpees Wall Ball Shots M#20/W#14 1 minute of rest between cycles....

Featured / 25.11.2014

CrossFit Decatur - Basic TrainingView Public WhiteboardPart A1-Mile Run (Time)Max Effort 1-Mile Run10 minute cap. Rest 2 minutes.Part BKaren (Time)For Time: 150 Wall-Ball Shots, 20# / 14#10 minute cap. Rest 2 minutes.Part CAnnie (Time)50-40-30-20-10 Double-unders Sit-ups10 minute cap....

Featured / 25.11.2014

CrossFit Decatur - SportView Public WhiteboardPart ABench Press (5 x 5 Bench Press ascending to a 5 rep max)Part BBench Press (1 Min AMRAP of bench press at 80% of today's 5 rep)Part CMetcon (AMRAP - Reps)10 minute AMRAP 5 Deadlifts M#245/W#175 10 Ring Dips...

Featured / 24.11.2014

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMetcon (Time)In 8 minutes or less, complete: 3 Rounds 200 M Run 5 Front Squats M#75/W#55 5 Push PressPart BMetcon (Time)Partner 5 K Row Partner 1 Rows 500 M Partner 2 completes 15 Thrusters and Max Rep sit-ups. Score for Total 5k Time and...

Featured / 23.11.2014

CrossFit Decatur - Basic TrainingView Public WhiteboardMobilityPart BMetcon (Time)“Lumberjackish 20” 20 Calorie Row Run 400m 20 KB swings (24Kg/W16Kg) Run 400m 20 Alternating Step Ups 24” (KB) Run 400m 20 Burpees Run 400m 20 Push Ups Run 400m 20 Box jumps (24") Run 400m 20 Goblet Squats (24Kg/W16Kg) Run 400m...

Featured / 23.11.2014

CrossFit Decatur - SportView Public WhiteboardPart APower Clean (12 minutes to find your 1 rep max power clean.)Part BMetcon (AMRAP - Rounds)EMOTM for as long as possible. 5 Thrusters M#95/W#65 5 Pull-ups 5 BurpeesIf you fail before the 10 minute mark you will get a minute of rest...