Featured

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMetcon (AMRAP - Reps)2 Rounds AMRAP of Sit-ups in 2 minutesRest 1 minute in between roundsPart BMetcon (Time)21-18-15-12-9-6-3 Push Press M#75/W#55 Sumo Deadlift High Pull...

CrossFit Decatur - SportView Public WhiteboardPart AShoulder Activation (No Measure)Shoulder Activation on the Crossover SymmetryMetconMetcon (Time)For Time 40 Cal Row 20 HSPU 30 Cal Row 15 HSPU 20 Cal Row 10 HSPU 10 Cal Row 5 HSPU Scale as needed.Goal: Sub 15 minutes Experience: A good kip is paramount on this one. Go hard on...

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMovement prepPart BMetcon (5 Rounds for reps)5 Rounds of: In 5 Minutes complete 400 Meter Row 21 Wall Ball Shots 20/14 12 Pull Ups with remaining time AMRAP Burpee Box Jump Overs 24"/20”Rest 1 minutes after each round Score for Total...

CrossFit Decatur - SportView Public WhiteboardWeightliftingBack Squat (5-5-3-3-3)each set should be max effort where it's hard to finish the last rep. No% necessary, go on how you feel.MetconMetcon (AMRAP - Reps)1 minute of squat cleans (135/95) 1 minute of jerks (135/95) 2 minute of squat cleans 2 minute...

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AThe following workouts will be done in teams of 2 or 3MetconMetcon (AMRAP - Reps)8 minute AMRAP Partner 1: 10 Hang Cleans (95/65) Partner 2: Max Wall Balls (20/14) Partner 3 (if applicable): Rest Partners switch roles after completing the hang power...

CrossFit Decatur - SportView Public WhiteboardWeightliftingOverhead Squat (3-3-3-3)Work-up to a heavy 3 rep OHS. We'll do this off the racks so save your shoulders for the WOD.MetconBangarang (Time)21 Power Snatches (95/65) 21 Burpees 21 Pull-Ups 15 Overhead Squats (95/65) 15 Burpees 15 Pull-Ups 9 Squat Snatches (95/65) 9 Burpees 9 Pull-Ups *Proudly stolen...