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CrossFit Decatur - SportView Public WhiteboardPart AMetcon (Time)For Time: 300 Double Unders 200m of Walking Lunges 100 Calories on the Air Bike 30 Minute Cap**if you can't get 300 double unders done in 10 minutes, than you need to scale to singles. ***Credit goes to my pal Pat Sherwood for...

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMetcon (No Measure)4 Rounds of: :30 Hollow Hold :30 Superman Hold No rest in between intervals or rounds.Movement PrepPart BMetcon (AMRAP - Reps)CF Team Series Event #2 Complete as many reps as possible in 15 minutes of: Partner 1 and Partner 2 each...

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMetcon (No Measure)4 Rounds of: :30 Hollow Hold :30 Superman Hold No rest in between intervals or rounds.Movement PrepPart BMetcon (AMRAP - Reps)CF Team Series Event #2 Complete as many reps as possible in 15 minutes of: Partner 1 and Partner 2 each...

CrossFit Decatur - SportView Public WhiteboardPart AClean and Jerk (12 Minutes to find a 1 Rep Max)Part BMetcon (Time)3 Rounds For Time: 9 Hang Squat Cleans 15 Push Press Rx=115/80, Full Depth Squats, Push Press not Push Jerks with full lock out every rep. 12 Minute CapThis workout should...

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMetcon (Calories)Tabata Row for CaloriesPart BMetcon (Time)For Time 21-15-9 Row for Calories Burpees 9-15-21 Row for Calories Hand Release Push-Ups Rx=doing real push-ups, not worm push-ups or kipping push-upsAnnouncementJust a reminder. Danny Matta's Mobility Party is tomorrow night at 6PM. $15 for members. BYOB. There...

CrossFit Decatur - Basic TrainingView Public Whiteboard“LumberJackish 20” (Time)20 Calories on Assault Bike Run 400m 20 Thrusters #45/#35 Run 400m 20 Alternating Step Ups 24” (With kettle bell) Run 400m 20 Burpees Run 400m 20 Push ups (hands release) Run 400m 20 Box jumps (20") Run 400m 20 Goblet Squats (32Kg/W16Kg) Run 400m...