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CrossFit Decatur - SportView Public WhiteboardWarm-upPose Running DrillsPart AHandstand Push-ups (EMOM 3 Reps )we are going to work on doing these without having the butt against the wallPart BMetcon (Time)3 Rounds For Time 17 Burpees (53/35) 17 KB Swings (24/20) 17 Pull-Ups Run 400m After each roundWhy: It's St....

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMetcon (AMRAP - Reps)1 Min Max Rep V-Ups 1 Minute Max Rep Flutter Kicks 2 Min Max Rep SitupsPart BMetcon (Time)Partner 5k Run Partners switch off every 400 M, during which other partner will complete: 15 KB Swings M24kg/W16kg, then Max Rep...

CrossFit Decatur - SportView Public WhiteboardPart ASnatch (5x3 of 1 muslce snatch, 1 snatch balance 1 ohs )Part BMetcon (Time)7 Rounds 4 Hang Squat Clean (135/95) 6 Push Jerk 8 Back SquatWhy: Going after that short intense burner style workout. Working on our musular endurance. Goals: - Only Rest after...

CrossFit Decatur - Basic TrainingView Public WhiteboardMetcon (Time)Team Workout 5,000 pounds worth of ground to overhead 2k row alternating every 200 meters **Partner does max rep push-ups 5,000 pounds worth of deadlifts 1k row alternating every 200 meters **Partner does max rep push-ups Suggested weights with appropriate rep count: 225#: 23 205#: 25 185#:...

CrossFit Decatur - SportView Public WhiteboardPart ACrossFit Games Open 15.3 (AMRAP - Reps)14-Minute AMRAP of: 7 Muscle-ups 50 Wall-Ball Shots, 20# / 14# 100 Double-UndersCrossFit Games Open 15.3 Masters 55+ (AMRAP - Reps)14-Minute AMRAP of: 100 Double-Unders 50 Wall-Ball Shots, 20# / 10# 7 Muscle-ups *9 Foot Target*CrossFit Games Open 15.3 Scaled...

CrossFit Decatur - Basic TrainingView Public WhiteboardPart ACrossFit Games Open 15.3 Scaled (AMRAP - Reps)14-Minute AMRAP: 50 Wall-Ball Shots, 20# / 10# 200 Single-Unders *9 Foot Target*CrossFit Games Open 15.3 Masters 55+ Scaled (AMRAP - Reps)14-Minute AMRAP: 50 Wall-Ball Shots, 14# / 10# 200 Single-Unders *9 Foot Target*CrossFit Games Open 15.3...