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CrossFit Decatur - Basic TrainingView Public WhiteboardWarm-upRunning intervals 5 X 100 Meters walk down 100 Meters sprint back and repeat.Part AMetcon (AMRAP - Reps)AMRAP in 7 Minutes 10 Push-Ups 30 Double UndersPart BMetcon (4 Rounds for reps)Tabata: 8 Consecutive Rounds of 20 seconds work/10 sec rest Row for Cal Burpees Row for Cal Burpees Rest 30...

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMetcon (No Measure)6 Min EMOM Even: 5 Clapping Push-Ups Odd: 10 V-UpsPart BMetcon (AMRAP - Reps)5 Cycles 3 Minutes to Complete 400m Run with remaining time max Sumo Deadlifts (185/135#) Rest 1 minute between cycles. You get a rest so the 400m should be...

CrossFit Decatur - Basic TrainingView Public WhiteboardMetcon (AMRAP - Reps)"Tabata Claus" 8 rounds- 20 seconds of work followed by 10 seconds of rest -Thrusters (95/65) (45/35) -Floor Wipers (45/25) -Burpees -Pull-Ups -Front Rack Stationary Lunges (24kg/16kg) No rest in between exercises Score : Total Reps...

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMetcon (Calories)5 Cycles 30 seconds max effort row 30 seconds recovery row Score calories rowed.Part BMetcon (AMRAP - Rounds)Max rounds in 3 minutes of: 3 Deadlifts #185/135# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cycles...

CrossFit Decatur - SportView Public WhiteboardPart ASplit Jerk (5 x 5 ascending to a 5 rep max )Part BThe Chief (AMRAP - Rounds)Max rounds in 3 minutes of: 3 Power Cleans, 135# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cycles...