Featured

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AThis was Annie's request for her last WOD. She said that she's going to beat Ben Benson's score of 16 Rounds too.Turn and Burn (AMRAP - Rounds and Reps)20 MIN AMRAP -200m Run -25 Double UndersMetcon (AMRAP - Rounds)"The Hurt...

CrossFit Decatur - Sport View Public Whiteboard Part A Metcon (5 Rounds for weight) 5x5 Weighted Strict Pull-Ups (ascending) if you don't have strict pull-ups you'll do a 5x5 of good ole fashion strict pull-ups Part B Metcon (AMRAP - Reps) AMRAP 15 15 Cal Row 15 Push-Ups 15 Pull-Ups...

CrossFit Decatur - SportView Public WhiteboardMetconMetcon (Time)800m Run 15 Back Sqauts (225/155) 800m Run 15 Back Squats 800m Run 15 Back SquatsToday's RX was established by taking 65% of the Sport Crew's median 1 rep back squat max. This weight might be too heavy for some, if it is scale...

CrossFit Decatur - Basic TrainingView Public WhiteboardMovement PrepHamstring Mobility Calf Stretch Butt Kickers Toy Soldiers High Knees Sumo Squats Grape VinesPart ARest 3-4 minutes between each effort, except the 200m run, rest 1 minute between those.1-Mile Run (Time)Max Effort 1-Mile Run800m Run (Time)Max Effort 800m Run400m Run (Time)Max Effort 400m Run200m...