The WOD

Featured / 11.10.2017

CrossFit Decatur - CrossFitJust a quick logistics note Phil will be coaching the AM classes and Johnny the PM today.Workout Of The DayMetcon (4 Rounds for time)SkiErg 500m For Time Rest 3 minutes between rounds....

Featured / 10.10.2017

CrossFit Decatur - CrossFitWorkout Of The DayMetcon (No Measure)On A Continuously Running Clock From Minutes 0-10 Run 800m (for time) with remaining time establish a 1 rep max SNATCH -From Minutes 10-20- Run 800m (for time) with remaining time establish a 1 rep max CLEAN & JERKThis workout starts with an...

Featured / 09.10.2017

CrossFit Decatur - CrossFitWorkout Of The DayMetcon (AMRAP - Reps)1 Minute Max Rep SDHP (115/80 lbs) 1 Minute Max Rep Box Jump (30/24) 2 Minutes Max Rep SDHP (115/80 lbs) 2 Minute Max Rep Box Jump (30/24) 3 Minutes Max Rep SDHP (115/80 lbs) 3 Minute Max Rep Box Jump...

Featured / 08.10.2017

CrossFit Decatur - CrossFitWorkout Of The DayMetcon (Time)7 Rounds For Time: 7 Dumbbell Hang Squat Cleans (55/35 lbs) 7 Dumbbell Shoulder To Overhead (55/35 lbs) 7 Burpees Approach this as though your life depends on you finishing it in less than 7 minutes and scale accordingly....

Featured, Workouts / 01.10.2017

Monday For Time: 21-18-15-12-9-6-3 Overhead Squats (95/65lbs) Dips Tuesday 5-5-5-5-5-5 Sumo Deadlift Highpull For Time: 30 Sandbag Ground Over Shoulder (10070 lbs.) Wednesday - Altra shoes will be here demoing their new CrossFit shoes. Make sure you come try them out. 4RFT 400m Run 21 Burpees 12 DB Thrusters (55/35lbs) Thursday 4 Rounds, each for time 1 Mile Assault Bike Friday 15-12-9 Clean &...

Featured / 28.09.2017

CrossFit Decatur - CrossFitToday we are doing a team workout. If we have an odd number OR you don't like doing team workouts PLEASE don't skip, we'll have a varaition of the workout for solo folks as well.View Public WhiteboardWorkout Of The DayMetcon (Time)2017 Team...

Featured / 27.09.2017

CrossFit Decatur - CrossFitView Public WhiteboardWorkout Of The DayMetcon (No Measure)EMOM x 5 -5 Bent Over Rows (135/93#) -5 Weighted Dips -both movements in one minute-Turn and Burn (AMRAP - Rounds and Reps)20 MIN AMRAP -200m Run -25 Double Unders...

Featured, Workouts / 23.04.2017

Monday Mobility: T-Spine Opener With Med Ball Warm-Up:  3 Rounds Row 200m Lunge 20 Steps 10 Inch Worms + Push-Up Core Work 150 Partner Med Ball Sit-Ups For Time (20/14#) WOD 3 Rounds For Time 500m Row 21 Burpees 12 Front Rack Lunges (135/95#) Tuesday  Jog 400m 20 Pass Throughs 20 Reverse Grip Pass Throughs 10 Scap Pull-Ups 10 Scap Push-Ups 7 Regular Push-Ups 7 Wide...

Featured / 20.04.2017

CrossFit Decatur - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)2 Rounds 200m Jog 10 Pass Through 10 Overhead Squats 10 Hollow Rocks 10 Superman Rocks 10 Superman to Hollows 10 Scap Push-Ups 10 Scap Pull-Ups 5 Beat SwingsMetconMetcon (AMRAP - Rounds and Reps)AMRAP x 30 400m Run 15 Pull-Ups 30 Push-Ups 45 Air Squats 60 Sit-Ups...

Featured / 13.04.2017

CrossFit Decatur - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)Warm-Up Carl Paoli Pistol Progression (not optional) 10 x Rear lunge each leg leg 10 x Step-Up Pistol Each Leg 10 x Box Pistol Each Leg 10 x Attempts of the pistol on each leg HS Walk Progression (not mandatory, there will be...