The WOD

Featured / 10.11.2014

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMetcon (AMRAP - Reps)1 Minute Max Rep Air Squats followed immediately by Tabata: Sit-UpsPart BMetcon (4 Rounds for reps)Tabata: 8 Consecutive Rounds of 20 seconds work/10 seconds rest. Row for Cal Burpees Row for Cal Burpees Rest 30 seconds after each Tabata, Score total reps per cycle....

Featured / 10.11.2014

CrossFit Decatur - SportView Public WhiteboardPart APush Jerk (8 x 1 EMOM Ascending sets starting at 65% of max)Part BMetcon (Time)20 Push-Jerks M#135/W#95 30 Deadlifts M#135/W#95 40 Burpees 30 Deadlifts 20 Push Jerks (15 Minute cap)...

Featured / 07.11.2014

CrossFit Decatur - SportView Public WhiteboardPart AFront Squat (5 x 5 @75% of Training Max)Part BMetcon (Time)200m Run then 4 Rounds: 200' Overhead Lunge (#45/#25) 250m Row then 200m Run (Time Cap: 20 mins)...

Featured / 06.11.2014

CrossFit Decatur - Basic TrainingView Public WhiteboardMetcon (No Measure)7 minutes of Turkish Get UpsMetcon (Time)On the minute every minute for 12 minutes 5 Deadlifts M#185/W#135 Max Rep Burpees Goal is to reach 100 Burpees. Record Time for 100 Burpees or total number of Burpees in 12min...

Featured / 05.11.2014

CrossFit Decatur - SportView Public WhiteboardPart AMetcon (AMRAP - Reps)EMOM for 10 minutes 10 V-Ups Max Rep HRPUPart BDT (Time)5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155# / 105#...

Featured / 04.11.2014

CrossFit Decatur - SportView Public WhiteboardPart AMobilityPart BMetcon (1 Rounds for time)Every 2 Minutes for 7 Rounds 7 Pull ups 10 KB Swings 24kgM/16kgW 200 Meter Run 1 Minute rest after each round. Score slowest round....

Featured / 03.11.2014

CrossFit Decatur - Basic TrainingView Public WhiteboardMetcon (AMRAP - Reps)In 3 mintues Run 400m, with remaining time AMRAP: Round 1: Wall Ball Shots (#20/14) Round 2: Burpees Round 3: Wall Ball Shots Round 4: Burpees Round 5: Wall Ball Shots 1 minute rest after each round...

Featured / 03.11.2014

CrossFit Decatur - SportSpecial Agent Nathan "Ned" Schuldheiss, 27, of Newport, Rhode Island, a civilian assigned to the Air Force Office of Special Investigations, Detachment 204 Offutt Air Force Base, Nebraska, died Nov. 1, 2007 near Balad Air Base, Iraq, of wounds sustained from an...

Featured / 31.10.2014

CrossFit Decatur - Basic TrainingView Public WhiteboardWarm-upMetconMetcon (AMRAP - Reps)31 min running clock Teams of 3 13 min AMRAP row for calories ab-mat sit ups *2 people working at a time *combine both scores as one big number rest 5 mins thenMetcon (AMRAP - Rounds and Reps)13 min amrap -20 sandbag lunges -20 slamballs *1...

Featured / 31.10.2014

CrossFit Decatur - SportView Public WhiteboardWarm-upMetconMetcon (AMRAP - Rounds and Reps)"Fran-Karen-Stein" 31 minute running clock Teams of 3 13 min AMRAP 45 thrusters (95/65) 45 pull ups Rest 5 mins thenMetcon (AMRAP - Reps)13 min AMRAP Wallballs *only 1 person working at a time *score first amrap as rounds + reps *score second amrap as...

Featured / 29.10.2014

CrossFit Decatur Athletes,   It is with great sadness and excitement that I share with you the beginning of a new chapter in the lives of two of Crossfit Decatur’s most beloved coaches. Both Coach Eric Wright and Coach Brandon Wallin have resigned as CrossFit Decatur Coaches...