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CrossFit Decatur - SportView Public WhiteboardMovement PrepPose Running Skill WorkPart A5k Run (Time)Max Effort 5k RunCrossFit is defined as constantly varied functional movements performed at high intensity. With that in mind I could argue that running is the most functional and important thing we do....

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMetcon (Time)40 Air Squats 60 Steam Engines 80 Double Unders 60 Steam Engines 40 Air Squats This is a steam engine https://www.youtube.com/watch?v=fUPecQXkCMM 10 Minute CapPart BMetcon (Time)3 Rounds For Time 1K on the Assault Air Bike 21 Chest 2 Ground Push-Ups 12 Deadlifts (205/155)...

CrossFit Decatur - SportView Public WhiteboardPart APower Clean (2-2-2-2-2)Part BMetcon (AMRAP - Reps)AMRAP 3 3 Deadlifts (255/175) 3 Burpees Over The BarMetcon (AMRAP - Reps)AMRAP 3 3 Deadlifts 3 Burpees Over The Bar (225/155)Metcon (AMRAP - Reps)AMRAP 3 Burpees Over The Bar...

CrossFit Decatur - Basic TrainingView Public WhiteboardPart A (No Measure)100' Frog Jump 100' Bear Crawl 100' Crab Walk 100' Lizard Push-Ups 50 feet is half of the track.Part BMetcon (Time)For Time 800m Run (buy-in) 4 Rounds 20 Box Jumps (24/20) 20 KB Swings (24/16 KG 20 Weighted Sit-Ups (20/14# Wallball) 800 Run (cash-out)...

CrossFit Decatur - Basic TrainingView Public WhiteboardMovement PrepReview the Overhead SquatPart AMetcon (AMRAP - Reps)Every 2 Minutes for 10 Minutes -Row 250m -Max Rep Plank Jacks Score is total plank jacks. This is a plank jack https://www.youtube.com/watch?v=CKBo_l_HcrYPart BMetcon (Time)Row 1k 50 OHS (45/35# Bar) 30 Pull-Ups...

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMetcon (AMRAP - Reps)Tabata Wall SquatsMetcon (AMRAP - Reps)Tabata Slam BallsPart BMetcon (AMRAP - Reps)Death By Burpees & Wallballs On Minute 1 Perform 1 Burpee & 1 Wall Ball Shot One Minute 2 Perform 2 Burpees & 2 Wall Ball...