The WOD

Featured / 08.02.2015

CrossFit Decatur - SportView Public WhiteboardPart AClean Pull (4x3 @ 85%)Clean and Jerk (3 + 1 @ 80%)Part BMetcon (Time)10 Rounds For Time 5 Toes 2 Bar 5 Thrusters (95/65)Part CCindy's WOD 10 Rounds For Time 15 Air Squats 15 Sit-Ups...

Featured / 05.02.2015

CrossFit Decatur - SportView Public WhiteboardPart ADeadlift (3x3 Deadlift @ 80% of 1 RM)Part BCrossFit Games Open 13.2 (AMRAP - Rounds and Reps)10 Min AMRAP 5 Shoulder to Overhead 115# / 75# 10 Deadlifts 115# / 75# 15 Box Jumps 24" / 20"...

Featured / 05.02.2015

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMetcon (Calories)5 Rounds of: 40 sec row for calories 20 sec recovery rowPart BMetcon (Time)In 10 minutes or less, complete: 4 Rounds: 250 M Row 20 Kettle Bell swings M24kg/W16kgRest 2 Minutes.Metcon (Time)In 10 minutes or less, complete: 4 Rounds: 250 M Row 15 Slam Balls...

Featured / 04.02.2015

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AFran (Time)21-15-9 Thrusters, 95# / 65# Pull-ups10 min CapPart B3 Minute rest before starting Part B after the 10 minute cap.CrossFit Games Open 11.1 (AMRAP - Rounds and Reps)10-Minute AMRAP of: 30 Double-Unders 15 Power Snatches, 75# /...

Featured / 04.02.2015

CrossFit Decatur - SportView Public WhiteboardThe Misery Test (AMRAP - Rounds)3 Minutes to Complete 500m Row 10 Burpees rest with remaining time Do this for as long as possible. Score is total number of cycles completed within the 3 minute time cap....

Featured / 03.02.2015

CrossFit Decatur - SportView Public WhiteboardBear Complex (5 sets x of 5 cycles (unbroken) )Power Clean Front Squat Push Press Back Squat Second Push PressMetcon (Time)For Time 21 Overehad Squats (75/55) 50 Double Unders 15 Overhead Squats (95/65) 50 Double Unders 9 Overheads Squats (115/75) 50 Double Unders Scale as needed....

Featured / 02.02.2015

CrossFit Decatur - SportView Public WhiteboardPart AMetcon (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 to doing 25...

Featured / 01.02.2015

CrossFit Decatur - SportView Public WhiteboardPart AFront Squat (5 x 5 ascending to a 5 RM)Part BMetcon (Time)5 Rounds For Time 15 Power Cleans (95/65) 15 Wall Balls (20/14) someone please finish this in 5 minutes!!...

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...