Featured

CrossFit Decatur - SportView Public WhiteboardWeightliftingDeadlift (5 x 1 Deadlifts ascending to a max for the day)If you round your back the lift won't count and you're done deadlifting for the day.Metcon (Time)4 Rounds For Time 10 Front Squats, 135/95 50 Double Unders or 100 singles 10 Deads,...

CrossFit Decatur - Basic TrainingView Public WhiteboardMovement PrepMetcon (AMRAP - Reps)4 Rounds In 5 Minutes complete 400 Meter Row 21 Wall Ball Shots M#20/W#14 12 Deadlifts M#185/W#135 with remaining time AMRAP Behind the neck weighted sit-ups Rest 1 minutes after each round Score for Total Behind the neck weighted sit-ups AMRAP - Reps...

CrossFit Decatur - SportView Public WhiteboardPart BMetcon (AMRAP - Reps)EMOM x 15 Min A: Max Rep Push-Ups w/elevated feet Min B: 4 x 10 sec pull-up negatives Min C: 12 V-UpsPart BMetcon (Time)100 Burpees For TimeMobilityShoulder Int Rotation Work w/ a buddy...

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMetcon (No Measure)EMOM for 4 minutes 30 seconds mountain climbers remaining time plank hold.Part BMetcon (AMRAP - Reps)22 Min AMRAP 30 Double unders 30 Burpees 30 KB Swings M24kg/W16kg 30 Box Jumps 20"...