The WOD

Featured / 22.11.2014

CrossFit Decatur - Basic TrainingView Public WhiteboardMetcon (Time)In Teams of 2: 5 Rounds of Cindy 10 Clean and Jerks #135/#95 4 Rounds of Cindy 8 Clean and Jerks 3 Rounds of Cindy 6 Clean and Jerks 2 Rounds of Cindy 4 Clean and Jerks 1 Round of Cindy 2 Clean and Jerks *Both Partners Work at...

Featured / 20.11.2014

CrossFit Decatur - Basic TrainingView Public WhiteboardMobilityPart BMetcon (Time)In 10 minutes or less, complete: 4 Rounds: 200 M Run 15 Wall Ball Shots M#20/W#14 Rest 2 minutes, then start Part C.Part CMetcon (Time)In 10 minutes or less, complete: 4 Rounds 200 M Run 15 Kb Swings M24kg/W16kg...

Featured / 19.11.2014

CrossFit Decatur - SportView Public WhiteboardMobilityPart BThe Ghost (AMRAP - Reps)6 rounds of: 1 minute of rowing 1 minute of burpees 1 minute of double-unders 1 minute rest *Try for as many reps as possible of EACH exercise, not just total score...

Featured / 18.11.2014

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMetcon (AMRAP - Reps)5 Sets 30 seconds of Overhead Squats with PVC 30 seconds SupermansPart BMetcon (Time)For time: 21-18-15-12-9 Pull ups Sit ups (with med ball) M#30/W#20 100' Walking Lunge after each round....

Featured / 18.11.2014

CrossFit Decatur - SportView Public WhiteboardPart ABack Squat (15 minutes to find 1 Rep Max)Part BMetcon (AMRAP - Reps)7 Cycles In 2 minutes complete 10 Front Squats M#135/W#95 10 Push Ups With all the remaining time as many sit-ups as possible. Score total number of situps. One minute rest...

Featured / 16.11.2014

CrossFit Decatur - SportView Public WhiteboardPart ADeadlift (5 x 3 Ascending to a 3 Rep Max Then AMRAP @80% )Part BMetcon (Time)5 Rounds for time: 10 Power Cleans M#135/W#95 20 Wall Ball Shots M#20/W#14 (20 min cap)...

Featured / 15.11.2014

CrossFit Decatur - Basic TrainingView Public WhiteboardMetcon (AMRAP - Reps)In Teams of 2: 22 Minute AMRAP 50 Cal Row 40 Slam Balls (30"/20") 30 Power Snatches (#75/#55) 20 Burpees 10 Overhead Squats (#75/#55) *1 person working at a time...

Featured / 13.11.2014

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMetcon (AMRAP - Reps)6 Cycles 30 Seconds Slam Balls M#30/W#20 30 Seconds Plank Hold Score total slam ballsPart BMetcon (Time)3 Rounds for Time: 500 Meter Row 30 Sit-ups 20 KB Swings M24kg/W16kg...

Featured / 13.11.2014

CrossFit Decatur - SportView Public WhiteboardMetcon (AMRAP - Reps)AMRAP in 7 Minutes 10 Handstand Push Ups 30 Double UndersMetcon (2 Rounds for reps)5 Cycles 1 minute Max Row for Calories Rest 30 seconds 1 minute Max Wall Ball Shots Rest 30 Seconds...

Featured / 12.11.2014

CrossFit Decatur - SportView Public WhiteboardHang Power Clean (10 minutes to establish 1 rep max)Metcon (AMRAP - Rounds and Reps)AMRAP in 15 Minutes 5 Thrusters (#95/65) 7 Hang Power Cleans 10 Sumo Deadlift High Pulls...

Featured / 12.11.2014

CrossFit Decatur - Basic TrainingView Public WhiteboardMetcon (No Measure)Mini Double Under ClinicMetcon (3 Rounds for reps)3 Cycles 90 Seconds Max Rep Wall Ball Shots (#20/14) Rest 30 Seconds 90 Seconds Max Rep Burpees Rest 30 Seconds 90 Seconds Max Rep Double Unders Rest 30 Seconds Score Total WB Shots/ Burpees/ Double Unders...

Featured / 11.11.2014

CrossFit Decatur - Basic TrainingIn honor of Veterans Day and In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it...

Featured / 11.11.2014

CrossFit Decatur - SportIn honor of Veterans Day and In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will...