The WOD

Featured / 16.11.2014

CrossFit Decatur - SportView Public WhiteboardPart ADeadlift (5 x 3 Ascending to a 3 Rep Max Then AMRAP @80% )Part BMetcon (Time)5 Rounds for time: 10 Power Cleans M#135/W#95 20 Wall Ball Shots M#20/W#14 (20 min cap)...

Featured / 15.11.2014

CrossFit Decatur - Basic TrainingView Public WhiteboardMetcon (AMRAP - Reps)In Teams of 2: 22 Minute AMRAP 50 Cal Row 40 Slam Balls (30"/20") 30 Power Snatches (#75/#55) 20 Burpees 10 Overhead Squats (#75/#55) *1 person working at a time...

Featured / 13.11.2014

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMetcon (AMRAP - Reps)6 Cycles 30 Seconds Slam Balls M#30/W#20 30 Seconds Plank Hold Score total slam ballsPart BMetcon (Time)3 Rounds for Time: 500 Meter Row 30 Sit-ups 20 KB Swings M24kg/W16kg...

Featured / 13.11.2014

CrossFit Decatur - SportView Public WhiteboardMetcon (AMRAP - Reps)AMRAP in 7 Minutes 10 Handstand Push Ups 30 Double UndersMetcon (2 Rounds for reps)5 Cycles 1 minute Max Row for Calories Rest 30 seconds 1 minute Max Wall Ball Shots Rest 30 Seconds...

Featured / 12.11.2014

CrossFit Decatur - Basic TrainingView Public WhiteboardMetcon (No Measure)Mini Double Under ClinicMetcon (3 Rounds for reps)3 Cycles 90 Seconds Max Rep Wall Ball Shots (#20/14) Rest 30 Seconds 90 Seconds Max Rep Burpees Rest 30 Seconds 90 Seconds Max Rep Double Unders Rest 30 Seconds Score Total WB Shots/ Burpees/ Double Unders...

Featured / 12.11.2014

CrossFit Decatur - SportView Public WhiteboardHang Power Clean (10 minutes to establish 1 rep max)Metcon (AMRAP - Rounds and Reps)AMRAP in 15 Minutes 5 Thrusters (#95/65) 7 Hang Power Cleans 10 Sumo Deadlift High Pulls...

Featured / 11.11.2014

CrossFit Decatur - SportIn honor of Veterans Day and In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will...

Featured / 11.11.2014

CrossFit Decatur - Basic TrainingIn honor of Veterans Day and In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it...

Featured / 10.11.2014

CrossFit Decatur - SportView Public WhiteboardPart APush Jerk (8 x 1 EMOM Ascending sets starting at 65% of max)Part BMetcon (Time)20 Push-Jerks M#135/W#95 30 Deadlifts M#135/W#95 40 Burpees 30 Deadlifts 20 Push Jerks (15 Minute cap)...

Featured / 10.11.2014

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMetcon (AMRAP - Reps)1 Minute Max Rep Air Squats followed immediately by Tabata: Sit-UpsPart BMetcon (4 Rounds for reps)Tabata: 8 Consecutive Rounds of 20 seconds work/10 seconds rest. Row for Cal Burpees Row for Cal Burpees Rest 30 seconds after each Tabata, Score total reps per cycle....

Featured / 07.11.2014

CrossFit Decatur - SportView Public WhiteboardPart AFront Squat (5 x 5 @75% of Training Max)Part BMetcon (Time)200m Run then 4 Rounds: 200' Overhead Lunge (#45/#25) 250m Row then 200m Run (Time Cap: 20 mins)...

Featured / 06.11.2014

CrossFit Decatur - Basic TrainingView Public WhiteboardMetcon (No Measure)7 minutes of Turkish Get UpsMetcon (Time)On the minute every minute for 12 minutes 5 Deadlifts M#185/W#135 Max Rep Burpees Goal is to reach 100 Burpees. Record Time for 100 Burpees or total number of Burpees in 12min...

Featured / 05.11.2014

CrossFit Decatur - SportView Public WhiteboardPart AMetcon (AMRAP - Reps)EMOM for 10 minutes 10 V-Ups Max Rep HRPUPart BDT (Time)5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155# / 105#...