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CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMetcon (Calories)Assault Bike Intervals: Ride 1 Minute For Calories Rest 2 Minutes Ride :40 For Calories Rest 1 Minute Ride :20 For Calories These are all max effort rides.Movement PrepWe are going to review the kipping pull-up. If you still haven't learned it hopefully...

CrossFit Decatur - SportView Public WhiteboardPart AOverhead Squat (5 x 5 [60-80%])This will be from the racks.Part BDiane (Time)21-15-9 Deadlifts, 225# / 155# Handstand Push-ups1:52 Diane https://www.youtube.com/watch?v=NEnxB3EF6cE...

CrossFit Decatur - Basic TrainingPARTNER WODView Public WhiteboardMetconMetcon (Time)Working in pairs, athletes complete: Partner 800 Meter Run as a pair 100-Calorie Row 50 SDHP #95/#65 100 Wall-Ball Shots #20/#14 50 Box Jump Overs 24”/20" Partner 800 Meter Run as a pairAll work with the exception of the 800M runs will have...

CrossFit Decatur - SportView Public WhiteboardMetconMetcon (Time)For Time 30-20-10 -Calories on The Assault Bike -Calories on The Concept 2 RowerBelow is my favorite quote ever. It's written on the wall of the "dungeon" (a.k.a. the gym) at the USAF's Special Forces Indoctrination course. Everyday as a "cone"...