The WOD

Featured / 12.01.2015

CrossFit Decatur - SportView Public WhiteboardPart A15 minutes of Bar Muscle Up learning and 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...

Featured / 08.01.2015

CrossFit Decatur - SportView Public WhiteboardPart AMetcon (Time) 4 x Lateral Shuffle Gassers record best timePart BMetcon (Time)"Bloody Mary, Double Olives extra Hot Sauce and a Side of Bacon" For Time 50 Cal Row 40 Push-Ups 30 Russian KB Swings (70/53#) 20 Pull-Up to Toes 2 Bar 10 Thrusters 135/95 *every time you...

Featured / 08.01.2015

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMetcon (No Measure)7 Cycles :30 Flutter kicks :30 SupermansPart BMetcon (AMRAP - Reps)6 Cycles of: In 2 minutes Row 150 Meters, with all the remaining time AMRAP of Stationary Front Rack Lunge Steps M#75/W#55 Rest :30 after each round...

Featured / 08.01.2015

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMetcon (No Measure)7 Minutes of sled pushes (Indoor)Part BMetcon (Time)15-12-9-6-3 Thrusters M#75/W#55 Sumo Deadlift High Pull M#75/W#55 Pull-ups (Time Cap 20 Min)Metcon (AMRAP - Reps)...

Featured / 07.01.2015

CrossFit Decatur - SportView Public WhiteboardPart A7 Rounds 10 Russian Twists 10 Weighted Sit-Ups 10 Floor Wipers Rx=45/25 PlatePart BMetcon (AMRAP - Reps)Max Turkish Get Ups in 12 Minutes (24/16 KG..ballers can use a barbell with plates on it)MobilityDiaphram Smash...

Featured / 06.01.2015

CrossFit Decatur - SportView Public WhiteboardPart ASumo Deadlift (5 x 2 ascednding )Part BMetcon (Time)6 Rounds For Time Rx=135/95 7 Deadlifts 5 Hang Cleans 3 Shoulder To Overhead Everytime your hands leave the bar (even if it's to re-grip) Run 200m. This means when you transition from the S to...

Featured / 06.01.2015

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMetcon (No Measure)MobilityPart BMetcon (Time)Partner WOD In 20 minutes or less, complete as many reps as possible of: 100 Med Ball Partner Sit-Ups #14 100 Box Jumps 20’’ 100 Push-Ups 100 Wall Balls #20/#14 100 Med Ball Partner Sit-ups #14*Push-Ups While Partner "A" is doing...

Featured / 05.01.2015

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMetcon (AMRAP - Reps)Tabata "Bottom to Bottom" Squat The Tabata Bottom to Bottom Squat is a Tabata Squat but each rep begins at the bottom and ends at the bottom. The turn around at the top is immediate -...

Featured / 04.01.2015

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AEvery 3 minutes for 4 cycles: 400 Meter RunPart BMetcon (Time)Part B: 5 Rounds for Time: 42 Double Unders 21 Air Squats 7 KB Swings M24kg/ W16kg(15 Min cap) score total rounds and reps if caught by the cap.Metcon (AMRAP - Rounds and...

Featured / 01.01.2015

CrossFit Decatur - Basic TrainingView Public WhiteboardMetconFight Gone Bad (3 Rounds for reps)Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20" (Reps) Push-press (Reps), 75# Row (Calories) 1-minute rest...

Featured / 29.12.2014

CrossFit Decatur - SportView Public WhiteboardPart AMetcon (AMRAP - Reps)Death By Toes To Bar On minute 1 the athlete will perform 1 Strict Toes 2 Bar On minute 2 the athlete will perform 2 1 Strict Toes 2 Bar this continues until failure. Bands are acceptable IF you...