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CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMetcon (AMRAP - Reps)4 x :20 Side Plank Holds (rest :10 between efforts) 2 x :45 Superman Holds (rest : 15 between efforts) 1 x :90 Plank Holds *record the number of times you break.Part BMetcon (AMRAP - Reps)Complete this for as long...

CrossFit Decatur - Basic TrainingView Public WhiteboardMetconMurph (Time)For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more...

CrossFit Decatur - SportView Public WhiteboardBack Squat (Bring Sally Up )Record weight used and in the notes put if you completed the drill.MetconMetcon (AMRAP - Reps)AMRAP 15 15/12 Cal Row 10 Burpees 5 Thrusters (135/95)Goal is 9 rounds....

CrossFit Decatur - Basic TrainingView Public WhiteboardMovement PrepBring Sally Up with Air Squats. We are going to use this work on your squatting technique.MetconMetcon (AMRAP - Reps)15 Minutes to Complete As Many Reps As Possible of 21 Thrusters (75/55#) 21 Burpees over the Bar 18 Thrusters 18 Burpees over the...

CrossFit Decatur - SportView Public WhiteboardPart AMetcon (Time)21-15-9 Knees To Elbows Hollow RocksPart BTurn and Burn (AMRAP - Rounds and Reps)20 MIN AMRAP -200m Run -25 Double UndersDepending on how you are feeling this workout can be "active recovery" or a challenge to sprint your brains out for 20...