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CrossFit Decatur - SportView Public WhiteboardAnnouncementThere will be no 6:30 PM Sport Class today due to a CFD Softball Team Game.Part APush Press (5 x 5 Push Press Ascending from 70-90% of 1RM)Part BMetcon (Time)5 Rounds For Time 500m Row 15 Shoulder To Overhead (135/95) *Classic Couplet Courtesy...

CrossFit Decatur - Basic TrainingRemember there are only 8:30am and 9:30am classes today. Gym closes immediately after the 9:30 class ends.View Public WhiteboardCrossFit Games Open 12.1 (AMRAP - Reps)7-Minute AMRAP of: Burpees to a 6" targetRest 2 minsAnnie (Time)50-40-30-20-10 Double-unders Sit-ups10 minute cap....

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMetcon (Time)In Teams of 2: Ride 100 Calories on The Assault Bike for Time. Alternate as much as you need.Part BMetcon (Time)5 Rounds For Time: 400m Run 20m of Overhead Walking Lunge Basic Weight = 25# Plate For Men 15# Plate For...

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMetcon (Time)Rowing Technique Work: 4 Rounds: 100m Row using LEGS only 100m Row using ARMS only (to help you avoid the temptation to cheat we'll be having you do this part with straight legs)Part BMetcon (Time)5 RFT 15 Push Press (75/55) 15 Cal...

CrossFit Decatur - SportView Public WhiteboardAnnouncementThere is no 6:30 PM Class TONIGHT night July 30th.Part AMetcon (No Measure)Jumping Technique Work: -Seated Box Jumps -Jumping Obstacle CoursePart BMetcon (Time)“Long Chipper” 100 Double Unders 25 Sand Bag Ground 2 Shoulders 25 Jumps Over A Box (24/20) 25 Pull-Ups 50 Wall Balls (20/14) 25 Pull-Ups 25...

CrossFit Decatur - SportView Public WhiteboardMetconMetcon (Time)FT 30 Deadlifts (185/135) 30 Cal Row 30 Burpees rest 3 minutes then complete the following. 30 Hang Clean & Jerks (95/65) 30 Cal Row 30 BurpeesThis whole mess is for time, including the 3 minute rest....