The WOD

Featured / 03.11.2014

CrossFit Decatur - Basic TrainingView Public WhiteboardMetcon (AMRAP - Reps)In 3 mintues Run 400m, with remaining time AMRAP: Round 1: Wall Ball Shots (#20/14) Round 2: Burpees Round 3: Wall Ball Shots Round 4: Burpees Round 5: Wall Ball Shots 1 minute rest after each round...

Featured / 31.10.2014

CrossFit Decatur - SportView Public WhiteboardWarm-upMetconMetcon (AMRAP - Rounds and Reps)"Fran-Karen-Stein" 31 minute running clock Teams of 3 13 min AMRAP 45 thrusters (95/65) 45 pull ups Rest 5 mins thenMetcon (AMRAP - Reps)13 min AMRAP Wallballs *only 1 person working at a time *score first amrap as rounds + reps *score second amrap as...

Featured / 31.10.2014

CrossFit Decatur - Basic TrainingView Public WhiteboardWarm-upMetconMetcon (AMRAP - Reps)31 min running clock Teams of 3 13 min AMRAP row for calories ab-mat sit ups *2 people working at a time *combine both scores as one big number rest 5 mins thenMetcon (AMRAP - Rounds and Reps)13 min amrap -20 sandbag lunges -20 slamballs *1...

Featured / 29.10.2014

CrossFit Decatur Athletes,   It is with great sadness and excitement that I share with you the beginning of a new chapter in the lives of two of Crossfit Decatur’s most beloved coaches. Both Coach Eric Wright and Coach Brandon Wallin have resigned as CrossFit Decatur Coaches...

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 / 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 / 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...