The WOD

Featured / 22.12.2016

CrossFit Decatur - CrossFitView Public WhiteboardMetcon (AMRAP - Reps)4 Rounds of :40 work followed by :20 of rest. Complete all 4 rounds at each station before moving on to the next. Your score is sum of all reps and calories. -Air Bike Calories -Dumbbell Push Press 35/25# -SDHP...

Featured / 20.12.2016

CrossFit Decatur - CrossFitPick the WOD below that best fits your "purpose" of working out today and do it.View Public WhiteboardWarm-upWarm-up (No Measure)-Pistol Ankle Stretch -10 Pass Throughs -10 Reverse Grip Pass Throughs -PVC OH Pistol Warm-Up -Prone shoulder raises with PVC and 5/2.5# plate -Pistol ProgressionMetconMetcon (AMRAP - Rounds...

Featured / 19.12.2016

CrossFit Decatur - CrossFitView Public WhiteboardWarm-upMetcon (No Measure)-Partner Internal Rotation Stretch -30 Scorpions each sides -Dumbbell Snatch MVMT practice -AMRAP x 6 25m farmers walk, 10 high windmills with dumbbellMetconMetcon (Time)8 Rounds For Time: 200m Sprint 10 Alternating Dumbbell Snatch (Rx=55/453)...

Featured / 18.12.2016

CrossFit Decatur - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)Mobility: Gut Smash with Slam Ball 3 Rounds 10 TUCK to hollows 10 Superman Rocks 10 Hollow to Superman RollsMetconMetcon (AMRAP - Reps)4 Rounds of...

Featured / 15.12.2016

CrossFit Decatur - CrossFitThe gym will be CLOSED this Saturday & Sunday. We are hosting the CrossFit Gymnastics Trainer course. If you really can't live without a weekend workout feel free to register for the seminar here https://training.crossfit.com/gymnasticsView Public WhiteboardMetcon (AMRAP - Reps)5 Rounds of.. 3...

Featured / 13.12.2016

CrossFit Decatur - CrossFitView Public WhiteboardWarm-upMetcon (No Measure)-Posterior Hip Opener x 2 min each side -Bridge Hold 3 x :60 w/:20 rest between eachMetconMetcon (Time)In Teams of 2 complete 12 Rounds For Time, I Go/You Go Style 15/10 Cal Assault Bike 15 Burpees12 rounds total, not each...

Featured / 12.12.2016

CrossFit Decatur - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)-T-Spine Extension Mob x 2 minutes -3 x :30 Hollow Holds -Banded Rotation 3 x 10 each side -Hang Squat Clean Movement Practice with PVCMetconMetcon (Time)3 Rounds For Time 21 Row for Calories 15 Hand Release Push-Ups (R+=HSPU) 9 Hang Squat Cleans (Rx=...

Featured / 11.12.2016

CrossFit Decatur - CrossFitView Public WhiteboardWarm-upMetcon (No Measure)KB Psoas Release Tabata Contralateral Super Holds (hold opposite arm and leg) AMRAP x 5 Single Arm KB Carry 25m + 10 reps low windmillMetconMetcon (Time)4 RFT 30 Double Unders 25 Sit-Ups 20 American KB Swings(Coaches) 15 Front Rack Lunges (95/65)...

Featured / 08.12.2016

CrossFit Decatur - CrossFitView Public WhiteboardMetcon (AMRAP - Reps)"Dirty DT" Every 5 Minutes for 25 Minutes (5 Rounds) complete the following as fast as possible: 12 Deadlifts 9 Hang Power Cleans 6 Thrusters You choose the weight. Your score will be the HEAVIEST weight you used divided by your BEST...

Featured / 07.12.2016

CrossFit Decatur - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)-Chris Hinshaw Warm-Up https://www.youtube.com/watch?v=VW42KKmjEZY -Learn & Practice the kipping or butterfly pull-upMetconNicole (AMRAP - Reps)20 minute AMRRAP -400m run -Max effort pull ups *score total pull upsHere is a cool podcast with Nicole Carroll. She is the Nicole that this workout is...

Featured / 06.12.2016

CrossFit Decatur - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)-Overhead Banded Distraction -Calf Smash with Barbell -Double Under review + minutes of practice -Push Press Movement PrepMetconMetcon (AMRAP - Rounds and Reps)4 x AMRAP x 3 Minutes 30 Double Unders 10 Push Press (Rx=95/65) 10 Box Jumps (Rx=24/20")Rest 2 Minutes Between AMRAP's Your score...

Featured / 05.12.2016

CrossFit Decatur - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)-Junkyard Dog -Burgener Warm-Up -3 Position Work -Build into working weight with sets of 1, 2 & 3 snatches -10 reps of bottom to bottom wallball shotsMetconMetcon (Time)"Johnny's Favorite Workout" 10 Rounds For Time 15 Wallball Shots (Rx=20/14#) 3 Snatch (Rx = 135/95#) [15 minute cap]When...

Featured / 04.12.2016

CrossFit Decatur - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)-EMOM x 5: 15/10 Cal Row -Dynamic StretchingMetconMetcon (AMRAP - Reps)AMRAP x 25 50 Cal Row 50 Push-Ups 50 Sit-Ups 50 Sumo Deadlift High Pull (75/55) 50 Toes To Bar 50 Burpees 50 Cal Row...

Featured / 30.11.2016

CrossFit Decatur - CrossFitView Public WhiteboardMobilityWarm-up (No Measure)Couch Stretch T-Spine SmashMetconMetcon (No Measure)Every 4 Minutes for 5 Rounds Complete the following 400m Run/500m Row 12 Box Jumps (24/20") 21 KB Swings rest 1 minute between sets...

Featured / 28.11.2016

CrossFit Decatur - CrossFitView Public WhiteboardMetcon (AMRAP - Reps)Complete this sequence 5 times 1 Min Air Bike for Calories 1 Min Rest 1 Min Power Cleans for Reps (Rx=155/105#) 1 Min Rest 1 Min HSPU (scale to hand release push-ups if you haven't got or don't want a HSPU) 1 Min...