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CrossFit Decatur - Basic TrainingView Public WhiteboardPart APart BMetcon (AMRAP - Rounds and Reps)7 Min AMRAP 7 Goblet Squats (24/16 KG) 14 Hollow RocksMetcon (Time)3 Rounds For Time 400m Run 16 KB Front Rack Lunges (24/16 KG)...

CrossFit Decatur - Basic TrainingView Public WhiteboardWhitten (Time)5 Rounds for time: 22 Kettlebell swings, 70# 22 Box jump, 24'' 400m Run 22 Burpees 22 Wall-Ball Shots, 20#In honor of Army Captain Dan Whitten, 28, of Grimes, Iowa, died February 2, 2010To learn more about Whitten click here...

CrossFit Decatur - SportView Public WhiteboardPart APart BL-Sit (Max L-Sit Hold )The winner of the max L-Sit Hold will win a free ticket to the CrossFit Games Regionals, which is going on this weekend at the World Congress Center this weekend.Metcon (Time)"Super Annie" 50-40-30-20-10 Double Unders Sit-Ups 25-20-15-10-5 Toes 2...

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMini Boat Race (Time)3 RFT 250m Row 200m RunPart BCindy XXX (AMRAP - Reps)Complete as much as possible in 20 minutes of: 10 Pull-ups 20 Push-ups 30 Squats 15 Pull-ups 30 Push-ups 45 Squats 20 Pull-ups 40 Push-ups 60 Squats 25 Pull-ups 50 Push-ups 75 Squats 30 Pull-ups 60 Push-ups 90 Squats...

CrossFit Decatur - SportView Public WhiteboardMetconMetcon (AMRAP - Rounds and Reps)5 Cycles of the following: AMRAP 5 100m Shuttle Sprint (25m at a time) 9 Air Squats 6 Deadlifts (Rx=185/135) 3 Front Squats (Rx=185/135) Rest 1 minute between each AMRAP. Score is total number of rounds and reps over the 5...