The WOD

Featured / 25.01.2015

CrossFit Decatur - SportView Public WhiteboardPart A10 Min EMOM 1 Clean Pull + 2 Hang Squat Clean work up 2 a heavy doublePart BMetcon (AMRAP - Reps)15 Min AMRAP 5 Deadlifts (Rx=225/155) 2 Burpee Pull-Ups 10 Deadlifts 4 Burpee Pull-Ups 15 Deadlifts Continue ascending as much as possible. 30 Burpee Penalty for...

Featured / 22.01.2015

CrossFit Decatur - SportView Public WhiteboardPart AMetcon (Time)For Time Buy In 25 Inverted Burpees -6 Rounds- 6 Bent Over Rows (95/65) 6 HSPU Cash Out 25 Inverted Burpees *If you round your back you'll go run a 400 in the rain 20 Minute CapMobilityFight Gone Flexible 1 Round of 2 Minutes at each...

Featured / 22.01.2015

CrossFit Decatur - SportView Public WhiteboardPart A10 Min Alt EMOM O: 5 Strict Chin Ups E: 5 Clapping Push-UpsPart BMetcon (AMRAP - Rounds and Reps)7 Min AMRAP 21 Box Jumps 21 Russian KB Swings (2 pood/1.5 pood) 21 Double UndersMetcon (AMRAP - Rounds and Reps)5 Min AMRAP 15 Lunges 15 KB Swings...

Featured / 22.01.2015

CrossFit Decatur - Basic TrainingView Public WhiteboardMovement PrepPart AMetcon (AMRAP - Rounds and Reps)Complete as many rounds and reps as possible in 10 minutes of: 30 Double Unders 15 KB swings (M24kg/W16kg)Rest 3 minutesPart BMetcon (AMRAP - Rounds and Reps)Complete as many rounds and reps as possible...

Featured / 20.01.2015

CrossFit Decatur - SportView Public WhiteboardPart AClean & Jerk – 70% x 3+1 x 2, 75% x 3+1 x 2 Clean Pull – 80% x 5 x 3Part BMetcon (Time)For Time 10 Overhead Squats (95/65) 10 Burpees 10 Thrusters (115/85) 10 Power Cleans (135/105) 10 Toes 2 Bar 10 Dips Then go back...

Featured / 19.01.2015

CrossFit Decatur - Basic TrainingView Public WhiteboardMovement PrepPart AMetcon (Time)In 12 minutes or less, complete: 4 Rounds 200 M Run 15 Front Squats M#95/W#65Rest 2 minutes before the start of Part B.Part BMetcon (Time)In 12 minutes or less, complete: 4 Rounds 200 M Run 10 Clean & Jerks M#95/W#65...

Featured / 18.01.2015

CrossFit Decatur - Basic TrainingView Public WhiteboardPart A3 x 90 second plank holds rest 30 seconds between setsPart BMetcon (Time)"The 300" Complete The Following For Time 25 Pull-Ups 50 Deadlifts (135/95) 50 Push-Ups 50 Box Jumps (24/20) 50 Floor Wipers (use your deadlift bar) 50 Clean and Press (1.5 pood/1 pood KB) 25 Pull-Ups *This...

Featured / 16.01.2015

CrossFit Decatur - Basic TrainingView Public WhiteboardMetcon (Time)In Teams of 2 or 3 EACH PERSON Completes 5 Rounds Of The Following For Time 5 Shoulder To Overhead 95/65 10 Power Cleans, 95/65 15 Burpees 20 KBS, 1.5-pood/1-pood 25 Wall Balls, 20,14 1 Person Completes A Full Round while the other partner rests. This...

Featured / 15.01.2015

CrossFit Decatur - Basic TrainingView Public WhiteboardMovement PrepPart ABlack Jack of Burpees and KBS Swings (AMRAP - Reps)Black Jack of Burpees and KB Swings [Rx=24/16kg] A black jack is a simultaneous ascending and descending ladder of 2 movements. The total of the 2 movements reps...

Featured / 15.01.2015

CrossFit Decatur - SportView Public WhiteboardPart AFor Fun: Spend 10 minutes Flipping Tires and Pushing SledsPart BMetcon (AMRAP - Rounds and Reps)7 min AMRAP 7 Power Snatch (95/65) 7 Overhead Squats (95/65)Part CMetcon (AMRAP - Rounds)7 Min AMRAP 5 Barbell Rolls 200m runMobilityT-Spine Mobility...

Featured / 14.01.2015

CrossFit Decatur - Basic TrainingView Public WhiteboardMobilityPart AMetcon (Time)800 Meter Run 21-15-9 Box Jumps M24"/W20" Wall Ball Shots M#20/W#14 800 Meter RunBuy in with 800 meter run and cash out with a 800 meter run. There is no Cap. At 20 minutes Part B starts. Clock continue to run on Part...

Featured / 14.01.2015

CrossFit Decatur - Basic TrainingView Public WhiteboardMovement PrepPart AMetcon (4 Rounds for reps)4 Rounds of: Slam Balls M#30/W#20 Double Unders Thrusters M#75/W#55 Pull-upsThis workout has the same format as FGB. In this workout, you will move from each station after a minute. This is a four-minute round from which...

Featured / 12.01.2015

CrossFit Decatur - Basic TrainingView Public WhiteboardMovement PrepPart AMetcon (5 Rounds for reps)5 Cycles In 3 Minutes complete: 300 Meter Row 5 Bar Facing Burpees With all the remaining time AMRAP 1. Push Press M#75/W#55 2. SDHP 3. Push Press 4. SDHP 5. Push PressUse same weight for both movements. Rest 2 minutes before...

Featured / 12.01.2015

CrossFit Decatur - SportView Public WhiteboardPart A15 minutes of Glide Kipping Bar Muscle Up practice.Part BMetcon (Time)Black Jack of Burpees and KB Swings [Rx=24/16kg] (a.k.a. The Sissy Test) A black jack is a simultaneous ascending and descending ladder of 2 movements. The total of the...