Featured

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMetcon (Time)800m Class Indian Run with a Med Ball.Part BMetcon (4 Rounds for reps)In 4 Minutes, Run 400 M, complete 25 situps With remaining time, max rep: Rnd 1- Push Press #75/#55 Rnd 2- SDHP Rnd 3- Push Preas Rnd 4- SDHP Rest 1...

CrossFit Decatur - SportView Public WhiteboardPart AHang Squat Clean Complex (3-3-3-3)This complex is 1 hang power clean, 1 front squat, 1 hang squat clean.Part BMetcon (Time)3 Rounds For Time 21 Deadlifts 15 HSPU 9 Front Squats Rx=185/135...

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMetcon (Calories)2 Minutes of Rowing For Calories Rest 2 Minutes 1.5 Minutes of Rowing For Calories 1.5 Minute Rest 1 Minute of Rowing For Calories 1 Minute of Rest :30 of Rowing For Calories Score is total amount of calories rowed over the 5 minutes...

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMetcon (Time)In Teams of 2: Complete 14 Rounds For Time 21 Walking Lunges 15 Burpees 9 Pull-Ups Every 5 minutes BOTH team members must complete a 200m Run. The workout will start on a 200m run. If one team member is faster than...

CrossFit Decatur - SportView Public WhiteboardWarm-upBurgener Warm-up (No Measure)BURGENER WARM-UP: 1. Down and "Finish" 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2", 4", 6" 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Snatch Push Press 2. Overhead Squat 3. Heaving Snatch Balance 4. Snatch Balance without a dip 5. Snatch Balance with...

CrossFit Decatur - Basic TrainingView Public WhiteboardWarm-upBurgener Warm-up (No Measure)BURGENER WARM-UP: 1. Down and "Finish" 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2", 4", 6" 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Snatch Push Press 2. Overhead Squat 3. Heaving Snatch Balance 4. Snatch Balance without a dip 5. Snatch Balance...