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CrossFit Decatur - Basic TrainingView Public WhiteboardMetconThe Misery Test (Time)10 Rounds For Time 500m Row or 400m Run* 10 Burpees *you can't mix the rowing and running. pick one and stick with it for all 10 rounds.It's re-test time! Let's see how 30+ days of training has improved...

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMetcon (AMRAP - Rounds and Reps)20 Min AMRAP 5 Box Jumps 20" 10 Kb swings 24kg/16kg 15 Air squatsAt the 10 minute mark 200 M sandbag run.Part B800m Run (Time)Max Effort 800m Run...

CrossFit Decatur - SportView Public WhiteboardMetconMetcon (4 Rounds for time)4 x 25m Plate Pushes (45/25)MetconMetcon (Time)For Time: 50 Cal Row 30 KB Swings (55/35) 40 Cal Row 30 KB Swings 30 Cal Row 30 KB Swings 20 Cal Row 30 KB Swings Scale accordingly.Goals: Go HAM on the row every time. We all are...

CrossFit Decatur - SportView Public WhiteboardShuttle Sprints (No Measure)WeightliftingPower Clean (3-3-3-3 )MetconMetcon (Time)For Time: 30 Thrusters (115/75) rest 3 minutes 35 Thrusters (95/65) rest 3 minutes 40 Thrusters (75/55) -25 minute cap- -Goal is go unbroken on each set. USe the rest time to rest and the work time to work, Each...

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMovements PrepPart BMetcon (Time)For Time: 25 Wall Ball M#20/W#14 25 Cal Row 25 Db weighted situps M#15/#10 50 Wall Ball 25 Db weighted sit ups 25 Cal Row 25 Wall Ball...