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CrossFit Decatur - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)-Banded OH Distraction x 2 min each side -Tire Flip & HSPU MVMT PrepMetcon (3 Rounds for time)3 Rounds Each For Time 15 Dumbbell Push Press (55/35#) or 15 HSPU 21/17 Calories on The Assault Bike 6 Tire Flip Jump Overs (Biggest...

CrossFit Decatur - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)-Clean & Jerk cycling movement prep -Tabta Double UndersMetconMetcon (Time)For Time: 100 Double Unders (scale to 2 minutes of practice) 25 Clean & Jerks (95/65#) 75 Double Unders 25 Clean & Jerks (95/65#) 50 Double Unders [12 min. time cap]...

CrossFit Decatur - CrossFitView Public WhiteboardMetcon (Time)21 Deadlifts 100 Double Unders 15 deadlifts 75 Double Unders 9 Deadlifts 50 Double Unders Deadlift weight is 50% of your 1RM...

CrossFit Decatur - CrossFitHere is a cool video of a single arm amputee doing a 195# Power Clean, Hang Squat Clean & Split Jerk WITH PERFECT FORM https://goo.gl/6oR19t Reminds me not to punt when s##t gets hard. Maybe it will help you during today's workout.View...

CrossFit Decatur - CrossFitThere is a 3 minute rest between each workout. Large classes will be divided into 3 groups and start at different workouts and move through.View Public WhiteboardMetcon (Time)Row 1k for Time* *EMOM do 7 Hollow Rocks [10 min cap] workout starts on hollow rocksMetcon (Time)Ride...

CrossFit Decatur - CrossFitWe sent out a newsletter about the CrossFit Open yesterday. If you have questions about that and didn't get the email you can read it here https://goo.gl/EU9MDvView Public WhiteboardWarm-upWarm-up (No Measure)In teams of 3-4 1 Mile Standing Empty Sled Pull For Time...