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CrossFit Decatur - SportView Public WhiteboardHang Power Clean (10 minutes to establish 1 rep max)Metcon (AMRAP - Rounds and Reps)AMRAP in 15 Minutes 5 Thrusters (#95/65) 7 Hang Power Cleans 10 Sumo Deadlift High Pulls...

CrossFit Decatur - SportIn honor of Veterans Day and In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will...

CrossFit Decatur - Basic TrainingIn honor of Veterans Day and In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it...

CrossFit Decatur - SportView Public WhiteboardPart APush Jerk (8 x 1 EMOM Ascending sets starting at 65% of max)Part BMetcon (Time)20 Push-Jerks M#135/W#95 30 Deadlifts M#135/W#95 40 Burpees 30 Deadlifts 20 Push Jerks (15 Minute cap)...

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMetcon (AMRAP - Reps)1 Minute Max Rep Air Squats followed immediately by Tabata: Sit-UpsPart BMetcon (4 Rounds for reps)Tabata: 8 Consecutive Rounds of 20 seconds work/10 seconds rest. Row for Cal Burpees Row for Cal Burpees Rest 30 seconds after each Tabata, Score total reps per cycle....

CrossFit Decatur - SportView Public WhiteboardPart AFront Squat (5 x 5 @75% of Training Max)Part BMetcon (Time)200m Run then 4 Rounds: 200' Overhead Lunge (#45/#25) 250m Row then 200m Run (Time Cap: 20 mins)...