The WOD

Featured / 29.08.2016

CrossFit Decatur - Basic TrainingView Public Whiteboard2k Row (Time)Max Effort 2k RowMetcon (AMRAP - Reps)In 20 minutes Row 2 K. With remaining Time: Ascend the ladder as high as possible 3-6-9-12-15-18-21 etc Kb Swings 24kg/16kg Hand Release Push-Ups Box Jumps 20" Score 2K Row time/ total reps...

Featured / 29.08.2016

CrossFit Decatur - SportView Public WhiteboardPart APower Clean (3 x 3 @ 90%)Part BMetcon (Time)"Giddy Up!" For Time 400m Run 15 Power Cleans (185/135) 400m Run 12 Power Cleans 400m Run 9 Power Cleanshttps://www.youtube.com/watch?v=4cxi8QtXzkY If your 3 x 3 is at 185/125 or less then we'll be scaling the WOD weight to 80%...

Featured / 28.08.2016

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMetcon (AMRAP - Reps)In 3 Minutes, Run 400 Meters with the remaining time AMRAP Rnd 1. Push Press #75/#55 Rnd 2. Front Squat Rnd 3. ThrustersRest one minute after each round. Score total reps over all three rounds.Part BMetcon (AMRAP - Reps)In 3...

Featured / 28.08.2016

CrossFit Decatur - SportView Public WhiteboardPart AMetcon (3 Rounds for time)"Yadda Yadda Yadda" 3 Rounds @ 100% effort 250m Row 10 KB Swings (70/53) 10 Burpees 10 KB Swings (70/53) 10 Burpees 10 KB Swings (70/53) 250m Row 7 Min. Cap on each attempt. Scale accordingly to ensure you make the cap. Rest 5...

Featured / 25.08.2016

CrossFit Decatur - All ClassesView Public WhiteboardPart AMetcon (AMRAP - Rounds and Reps)"Izzy Mandelbaum" AMRAP x 16 200M Run 10 Hang Power Snatch 10 Push Press Rx+=115/80 Rx=75/55 Scaled=55/35If you aren't familiar with Seinfeld this is Izzy Mandelbaum https://www.youtube.com/watch?v=pcFSOnumgZA This workout originally had Thrusters in it, I changed it because I am nice. and...

Featured / 24.08.2016

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMetcon (Time)50 Slam balls #30/#20Part BMetcon (AMRAP - Reps)5 Rounds of: 1 Minute max wall ball shots M#20/W#14 Rest 30 seconds 1 Minute behind the neck weighted situps #15/#10 Rest 30 seconds 1 Minute Max calorie rowScore total reps each round, record one...

Featured / 24.08.2016

CrossFit Decatur - SportView Public WhiteboardPart AFront Squat (3 x 3 @ 85% of 1 RM)Part BSatan's Whiskers (Time)3 Rounds For Time 10 C2B Pull-Ups 10 Front Squats (165/115) 10 BurpeesThis is a an old CrossFit New England/Ben Bergeron staple. Here is a video of some NON-competitive CFNE'ers...

Featured / 23.08.2016

CrossFit Decatur - SportView Public WhiteboardPart AMetcon (No Measure)Warm-Up: 1k Row or 800m Run 1 Min Front Plank 1 Min Reverse Plank 20 Banded Good Mornings 20 Band Tear Aparts 20 Scap Push-Ups Deadlift Warm-Up HSPU Wam-UpPart BDiane (Time)21-15-9 Deadlifts, 225# / 155# Handstand Push-upsMOD for HSPU will be dips...

Featured / 23.08.2016

CrossFit Decatur - Basic TrainingView Public Whiteboard1-Mile Run (Time)Max Effort 1-Mile RunMetcon (AMRAP - Rounds and Reps)In 18 minutes run 1 mile, with all the remaining time complete as many rounds and reps as possible of 21 Kb swings 24kg/16kg 12 Pullps 7 Cal Assault bikeScore 1 mile...

Featured / 22.08.2016

CrossFit Decatur - SportView Public WhiteboardPart AMetcon (No Measure)Handstand Walk PractiePart BMetcon (Time)Cousin Jeffery 3 Rounds For Time 100 Double Unders 50 Wallball Shots (20/14#) 25 Calories on the Assault BikeCousin Jeffery https://youtu.be/zW5P9JQaRfg...

Featured / 21.08.2016

CrossFit Decatur - SportView Public WhiteboardPart APower Clean (3,3,3,3,3 Build from 70% to 90%)Part BMetcon (AMRAP - Reps)"Shrinkage" AMRAP x 8 3 Clean & Jerks (115/80) 3 Toes To Bar 6 Clean & Jerks 6 Toes To Bar 9 Clean & Jerks 9 Toes To Bar ...

Featured / 18.08.2016

CrossFit Decatur - All ClassesView Public WhiteboardPart AFifty Shots Fired (Time)For Time: 50 Front Sqauts 50 Push Press 50 Back Squats 50 Overhead Squats 50 Thrusters Rx=65/45 Scaled = 45/35 *You can only set the bar down in between movements. (i.e. you can't set the bar down in the middle of the...

Featured / 17.08.2016

CrossFit Decatur - SportView Public WhiteboardPart AMetcon (AMRAP - Reps)Tabta PistolsPart BMetcon (Time)5 Rounds For Time: 500m Row 20 Box Jump Overs (24/20") [18 Minute Cap]"Intensity is the independent variable most commonly associated with maximizing favorable adaptation to exercise." -Greg Glassman...

Featured / 16.08.2016

CrossFit Decatur - Basic TrainingView Public WhiteboardPart A400m Run (Time)Max Effort 400m RunPart BMetcon (Time)40 Sit-ups 40 Double Unders Run 400 Meters 30 Sit-ups 30 Double Unders Run 400 Meters 20 Sit-ups 20 Double Unders Run 400 Meters...

Featured / 16.08.2016

CrossFit Decatur, CrossFit Decatur - SportView Public WhiteboardPart ASnatch (Every :30 for 25 minutes 1 Snatch @ 80-85%)This workout was inspired by this workout https://barbend.com/sara-sigmundsdottir-50-clean-jerks-90-kilos/ which Carl told me about...