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CrossFit Decatur - SportView Public WhiteboardPart AMetcon (AMRAP - Reps)7/23/15 10 Min EMOM O: 15/9 Cals on The Assault Bike E: Max Rep Dips Score is total Dips.Part BMetcon (AMRAP - Reps)10 Min EMOM O: 15 Burpees E: Max Rep Pull-Ups Score is total Pull-Ups....

CrossFit Decatur - Basic TrainingView Public WhiteboardPart A7 Min Turkish Get Ups (No Measure)7-Min Max Rep Alternating Turkish Get-UpsPart BMetcon (Time)For Time Row 2,000 Meters 100 KB Swings (24/16 KG)AnnouncementYou can see a preview of the rest of this weeks workouts and check out WOD Blow Issue...

CrossFit Decatur - SportView Public WhiteboardPart ADeadlift (5 x 3 @ 80%)Part BMetcon (Time)21-15-9 Deadlift (135/95) Weighted AbMat Sit-Ups (15/10) Overhead Squat (135/95)AnnouncementYou can see a preview of the rest of this weeks workouts and check out WOD Blow Issue #2 here http://crossfitdecatur.com/4-myths-about-lifting-weights-and-wods-for-7-23-7-24/...

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMetcon (No Measure)EMOM x 8 10/7 Calories on the Assault Bike The faster you get done the more rest you get.Part BMetcon (Time)3 Rounds For Time 21 Deadlifts (115/75) 15 Burpees 9 Front Squats (115/75)...

CrossFit Decatur - SportView Public WhiteboardAnnouncementFor all of you that like to "plan" your weeks: you can now see 3 days worth of programming in advance on Johnny's Blog http://crossfitdecatur.com/category/wod-blownPart AHang Snatch (10 Min EMOM x 2 @ 75% of 1RM)All snatches are squat snatches...