The WOD

Featured / 15.08.2016

CrossFit Decatur - Basic TrainingView Public WhiteboardMetcon (2 Rounds for reps)7 Cycles of: 1 Minute Max Thrusters M#95/W#65 Rest 30 seconds 2 Minutes Max Burpee Box Jumps 20” Rest 30 secondsRecord two scores, total number of thrusters for all 7 Cycles and total box jump burpees for all 7...

Featured / 15.08.2016

CrossFit Decatur - SportView Public WhiteboardPart AMetcon (AMRAP - Rounds and Reps)"Strict Nate" 2 Strict Muscle-Ups 4 Strict HSPU 8 KB Swings (70/53#)If you don't have strict muscle-ups we'll be doing 4 strict c2b pull-ups....

Featured / 14.08.2016

CrossFit Decatur - SportView Public WhiteboardPart APower Clean (5x3 @ 80% or your 1RM)Part BMetcon (Time)For Time: 400m Run 30 Burpees 400m Run 15 Clean & Jerks (135/95) 400m Run 15 Clean & Jerks (135/95) 400m Run 30 Burpees 400m Run...

Featured / 12.08.2016

CrossFit Decatur - All ClassesView Public WhiteboardWhitten (Time)5 Rounds for time: 22 Kettlebell swings, 70# 22 Box jump, 24'' 400m Run 22 Burpees 22 Wall-Ball Shots, 20#In honor of Army Captain Dan Whitten, 28, of Grimes, Iowa, died February 2, 2010To learn more about Whitten click here...

Featured / 11.08.2016

CrossFit Decatur - All ClassesView Public WhiteboardPart AMetcon (Time)In 25 Minutes or less complete 4 Rounds of: 15 Front Rack Lunges* 35 Push-Ups 55 Abmat Sit-Ups *Barbell weight = 155/105 for sport class attendees 95/65 for basic training attendeesCheck out this interview with one of CFD's dear friends Pat Sherwood...

Featured / 10.08.2016

CrossFit Decatur - SportView Public WhiteboardPart AMetcon (8 Rounds for reps)8 Cycles: In 2 Minutes Run 200m with remaining time: Cycle 1: Max Rep Strict Pull-Ups Cycle 2: Max Lateral Bounds (24/20") Cycle 3: Max Kipping Pull-Ups Cycle 4: Max Rep Lateral Bounds (30/24") Cycle 5: Max C2B Pull-Ups Cycle 6: Max Rep...

Featured / 09.08.2016

CrossFit Decatur - SportView Public WhiteboardPart AOverhead Squat (3,3,3,3,3)Part BMetcon (Time)Sherwood Test #8 3 Rounds For Time: 21 Deadlifts 7 Overhead Squats Rx=185/133 for both barbell movements. One bar, no racks.This workout was created by our friend Pat Sherwood. It is one of his 12 tests. It's a great...

Featured / 08.08.2016

CrossFit Decatur - SportView Public WhiteboardPart AMetcon (No Measure)Handstand Walk/Hold WorkPart BMetcon (Time)3RFT 25 Cal Air Bike 25 KB Swings (53/35#) 25 Burpees...

Featured / 05.08.2016

CrossFit Decatur - All ClassesView Public WhiteboardPart AMetcon (Time)3 Rounds 12/9 Calories Bike 400 M Row 200 M Run15 minute cap.Part BMetcon (Time)Clean & Jerk 5,000 Pounds225= 22 reps 205= 24 185= 27 155= 32 135= 37 115= 43 100= 50 75= 66 65= 77 55= 91 45= 111 10 minute...

Featured / 04.08.2016

CrossFit Decatur - All ClassesView Public WhiteboardPart AMetcon (AMRAP - Rounds and Reps)AMRAP x 20 "DT" Every 4 Minutes Run 400m. Workout starts with a 400m Run. DT is.. 12 Deadlifts 9 Hang Cleans 6 Push Jerks Sport Rx = 155/105 Basic Rx = 95/65 **When you come back from the run pick up...

Featured / 03.08.2016

CrossFit Decatur - Basic TrainingView Public WhiteboardPart A1-Mile Run (Time)Max Effort 1-Mile RunPart B100 Wall Ball Shots (Time)100 Wall ball shots (20/14) *10 Minute CapPart C3 Mins Max Rep Sit Ups (AMRAP - Reps)3 Mins Max Rep Sit Ups...

Featured / 02.08.2016

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMovement PrepPart B2k Row (Time)Max Effort 2k RowPart CMetcon (AMRAP - Rounds and Reps)18 Minute AMRAP 20 Double Unders 10 Burpee Box Jumps 24”/20” 5 Thrusters #95/#65...

Featured / 02.08.2016

CrossFit Decatur - SportView Public WhiteboardPart AMetcon (Time)5 Rounds 2 Rope Climbs (legless if you go it) 100mSled Shuttle Sprint (down and back 2x in the parking lot) at 90/50# Your score is your worst time of the 5 attempts.I can't believe I have to type this..but no...