The WOD

Featured / 27.10.2014

CrossFit Decatur - Basic TrainingView Public WhiteboardWarm-upMetconMetcon (AMRAP - Rounds and Reps)25 minute running clock mins 0-10 AMRAP 8 wallballs (20/14) 8 burpees mins 10-15 400m run (start run at 10 mins, rest as needed until 15 mins)Metcon (AMRAP - Rounds and Reps)mins 15-25 AMRAP 8 kbs (24/16) 8 goblet squats *score 2 seperate amraps...

Featured / 27.10.2014

CrossFit Decatur - SportView Public WhiteboardWarm-upMetconMetcon (AMRAP - Reps)Thruster ladder Use a continuous running clock mins 0-5 perform 5 thrusters every minute using (75/55) mins 5-10 perform 5 thrusters every minute using (95/65) mins 10-15 perform 5 thrusters every minute using (115/85) mins 15-20 perform 5 thrusters every minute using...

Featured / 25.10.2014

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AWarm-up (No Measure)Metcon (AMRAP - Reps)In Teams of 2: 28 Min Running Clock: 7 Minute Burpees Over the Bar 6 Minute Row for Cal 5 Minute Back Rack LungeSteps #95/#65 4 Minute Power Cleans #95/#65 3 Minute Double Unders 2 Minute Hang Power Snatches #95/#65 1...

Featured / 24.10.2014

CrossFit Decatur - Basic TrainingView Public WhiteboardWarm-upMetconMetcon (Time)Teams of 2 1,000m row 50 box jumps 50 slam balls 50 burpees 50 wallballs 1,000m row *switch every 250m, 1 person working at a time...

Featured / 17.10.2014

Main - Basic TrainingView Public WhiteboardWarm-upMetconMetcon (Time)In Teams of 2 -200 Slam Balls (30/20) -200 Air Squats -2000m Running -1000m Rowing **partition work in any order you choose **one person works, one person rests...

Featured / 16.10.2014

Main - Basic TrainingView Public WhiteboardWarm-upMobility/Movement PrepMetconMetcon (Time)For Time: Run 400m -21 Front Squats (95/65) Run 400m -15 Front Squats Run 400m -9 Front Squats *200m Run any time you drop the bar...