The WOD

Featured / 21.10.2016

CrossFit Decatur - CrossFitView Public WhiteboardFilthy Fifty (Time)For Time: 50 Box jumps, 24" 50 Jumping pull-ups 50 Kettlebell swings, 1 pood 50 steps Walking Lunge 50 Knees to elbows 50 Push press, 45# 50 Back extensions...

Featured / 20.10.2016

CrossFit Decatur - CrossFitView Public WhiteboardMetcon (Time)For Time: 21 Thrusters Rx=50% of your bodyweight 400m Run 18 Thrusters 400m Run 15 Thrusters 400m RunThis was the first workout ever posted on CrossFit.com. Fastest time was 9:39. Reebok will bt at the gym at 6am tomorrow to give away some free swag and...

Featured / 18.10.2016

CrossFit Decatur - CrossFitView Public WhiteboardMobilityWarm-up (No Measure)Lateral Hip Smash https://www.youtube.com/watch?v=N8ax4A_ePyw Ankle Distraction https://www.youtube.com/watch?v=N92J-4c5BHw Posterior Hip Opener https://www.youtube.com/watch?v=q-Ae93wG7XE Illiacus KB Smash (FF to 2:22) https://www.youtube.com/watch?v=D0882SqFY38GymnasticsDeath By Pull-Ups (AMRAP - Reps)With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minuteā€¦ continuing as...

Featured / 17.10.2016

CrossFit Decatur - CrossFitView Public WhiteboardPower Clean (10,10,10,10,10,10)1. Max load each set 2. Pause at hang or rack only. Lift stops if you rest for even a second on the floor. 3. If you have an injury that prevents you from power cleaning don't be afraid to...

Featured / 12.10.2016

CrossFit Decatur - CrossFitView Public WhiteboardMobilityWarm-up (No Measure)Pre-Snatch Mobility: T-Spine Opener x 2 minutes Shoulder Internal Rotation Smash w/barbell x 30 reps each sideWeightlifting3 Position Snatch (E2MOM x 20 do 1 3 position snatch )We are going to work to a technical max for this. So when...

Featured / 11.10.2016

CrossFit Decatur - CrossFitView Public WhiteboardTabata Something Else (AMRAP - Reps)Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the...

Featured / 10.10.2016

CrossFit Decatur - CrossFitView Public WhiteboardMetcon (2 Rounds for time)For Time: 1 Mile Assault Bike 20 Thrusters (75/55) 1 Mile Bike 20 Thrusters (10 min cap) rest 5 min 500m Row 20 Clean & Jerks (75/55) 500m Row 20 Clean & Jerks (10 min cap)You aren't doing this 2x. The 2rounds is so we can score...

Featured / 05.10.2016

CrossFit Decatur - CrossFitThe other day I was talking with a CFD member and they mentioned that their vehicle had been stolen. In the process of the conversation they mentioned that Decatur PD had reported 70 B&E's on that day alone. We all know that...

Featured / 02.09.2016

CrossFit Decatur - All ClassesView Public WhiteboardPart AMetcon (Time)In 10 Minutes or less complete 5 Rounds 200 M Sandbag Run 12 Push Press #75/#55Rest 2 minutesPart BMetcon (AMRAP - Rounds and Reps)In 10 Minutes AMRAP .2 For Distance on Assault Bike 7 Box Jumps Overs 24"/20"...

Featured / 01.09.2016

CrossFit Decatur - All ClassesView Public WhiteboardPart AMetcon (Time)"Mulva" Complete the follow as fast as possible, while maintaing good mechanics: 9-15-21 Calorie Row Thrusters (95/65) Pull-Ups Burpees over the Bar [20 Min Cap]Watch this for and explination on the naming of this workout https://www.youtube.com/watch?v=Pvw0LIX5S9Q...

Featured / 31.08.2016

CrossFit Decatur - SportView Public WhiteboardPart AMetcon (AMRAP - Rounds and Reps)"Rochelle, Rochelle" AMRAP x 30 200m Farmers Carry (45/25 plates or 53/35# KB's or) 20/15 Calories on the Air Bike 20 Second Hanging L-Sit 10 Plate Overhead Step-ups (45/25 to 24/20")This is Rochelle, Rochelle https://www.youtube.com/watch?v=1kgpVUE9RpQ...