The WOD

Featured / 29.12.2014

CrossFit Decatur - Basic TrainingView Public WhiteboardWarm-upRunning intervals 5 X 200 Meters jog down 200 Meters sprint back and repeat.Part AJack (AMRAP - Rounds and Reps)20-Minute AMRAP of: 10 Push Press, 115# 10 Kettlebell Swings, 53# 10 Box Jumps, 24"...

Featured / 28.12.2014

CrossFit Decatur - SportView Public WhiteboardPart A10 Min EMOM 1 High Hang Squat Clean 1 Squat Clean increase weight each round until you have hit capacity and then continue on at that weightPart BMetcon (Time)5 Rounds For Time 7 Push Jerks (135/95) 7 Chest 2 Bar Pull-Ups (no chest to...

Featured / 28.12.2014

CrossFit Decatur - Basic TrainingView Public WhiteboardWarm-upRunning intervals 5 X 100 Meters walk down 100 Meters sprint back and repeat.Part AMetcon (AMRAP - Reps)AMRAP in 7 Minutes 10 Push-Ups 30 Double UndersPart BMetcon (4 Rounds for reps)Tabata: 8 Consecutive Rounds of 20 seconds work/10 sec rest Row for Cal Burpees Row for Cal Burpees Rest 30...

Featured / 26.12.2014

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMetcon (No Measure)6 Min EMOM Even: 5 Clapping Push-Ups Odd: 10 V-UpsPart BMetcon (AMRAP - Reps)5 Cycles 3 Minutes to Complete 400m Run with remaining time max Sumo Deadlifts (185/135#) Rest 1 minute between cycles. You get a rest so the 400m should be...

Featured / 23.12.2014

CrossFit Decatur - Basic TrainingView Public WhiteboardMetcon (AMRAP - Reps)"Tabata Claus" 8 rounds- 20 seconds of work followed by 10 seconds of rest -Thrusters (95/65) (45/35) -Floor Wipers (45/25) -Burpees -Pull-Ups -Front Rack Stationary Lunges (24kg/16kg) No rest in between exercises Score : Total Reps...

Featured / 22.12.2014

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMetcon (Calories)5 Cycles 30 seconds max effort row 30 seconds recovery row Score calories rowed.Part BMetcon (AMRAP - Rounds)Max rounds in 3 minutes of: 3 Deadlifts #185/135# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cycles...

Featured / 21.12.2014

CrossFit Decatur - SportView Public WhiteboardPart ASplit Jerk (5 x 5 ascending to a 5 rep max )Part BThe Chief (AMRAP - Rounds)Max rounds in 3 minutes of: 3 Power Cleans, 135# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cycles...

Featured / 21.12.2014

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMetcon (AMRAP - Reps)EMOM for 7 minutes 7 push-ups, then max rep situps. Score total situps.Part BKelly (Time)5 Rounds for time of: 400m Run 30 Box Jumps, 24'' / 20'' 30 Wall-Ball Shots, 20# /...

Featured / 19.12.2014

CrossFit Decatur - Basic TrainingView Public WhiteboardMetcon (Time)All Classes Teams of 2 complete for time: 2000m row 90 clean and jerks (95, 65) (75, 55) 2000m row *Partners must alternate every 250 meters on the row *Only 1 partner moves barbell at a timeMetcon (No Measure)50-40-30-20-10 Sit-ups Air squats...

Featured / 18.12.2014

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMetcon (Time)For Time 400 Meter Run 500 Meter Row 400 Meter Run7 minute capPart BMetcon (3 Rounds for reps)Complete as many Reps as Possible in 3min, 5 min, 7 minutes in the following order: 10 Box jumps 20" 20 Double Unders 30 Cal...

Featured / 17.12.2014

CrossFit Decatur - Basic TrainingView Public WhiteboardPart A1-Mile Run (Time)Max Effort 1-Mile RunPart BMetcon (Time)For 12 minutes, every minute on the minute, complete 5 Deadlifts (#185/#135). With remaining time, max rep Burpees. Goal: 100 Burpees. Call time when you reach it, or get cut off at...

Featured / 16.12.2014

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMetcon (Time)Partner "Karen" 150 Wall Ball Shots M#20/W#142 People per team, one person exercising at a time.Part BHelen (Time)3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups...

Featured / 15.12.2014

CrossFit Decatur - SportView Public WhiteboardPart AMetcon (Time)50 Walking Lunges w/KB in the front rack (Rx=24/16 KG) 200m Run w/Sand Bag 50 Double Unders 200m Run w/Sand Bag 50 KB Swings (Rx=24/16 KG) 200m Run w/Sand Bag 50 Supermans 200m Run w/Sand Bag 50 V-Ups 200m Run w/Sand Bag 50 Push-Ups 200m Run w/Sand BagMobility-Buddy Hip...

Featured / 14.12.2014

CrossFit Decatur - SportView Public WhiteboardPart AClean (5x 3 Six Second Clean)Part BMetcon (AMRAP - Rounds and Reps)In teams of 2 or 3 AMRAP 30 1 HSPU 2 Deadlifts (Rx=135/95) 3 Burpees 1 Team Member Works at a time. Goal is to get 30+ Rounds....

Featured / 14.12.2014

CrossFit Decatur - Basic TrainingView Public WhiteboardPart A100 Sit-Ups for Time (Time)Complete 100 Sit-Ups for TimePart BMetcon (AMRAP - Reps)3 Cycles In 6 minutes: Run 800 Meters 30 Air Squats With remaining time complete: As many Push-Ups as possible Rest 1 minute after each cycle/ score total PU’s per cycle...