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CrossFit Decatur - CrossFitView Public WhiteboardMetcon (AMRAP - Reps)"Dirty DT" Every 5 Minutes for 25 Minutes (5 Rounds) complete the following as fast as possible: 12 Deadlifts 9 Hang Power Cleans 6 Thrusters You choose the weight. Your score will be the HEAVIEST weight you used divided by your BEST...

CrossFit Decatur - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)-Chris Hinshaw Warm-Up https://www.youtube.com/watch?v=VW42KKmjEZY -Learn & Practice the kipping or butterfly pull-upMetconNicole (AMRAP - Reps)20 minute AMRRAP -400m run -Max effort pull ups *score total pull upsHere is a cool podcast with Nicole Carroll. She is the Nicole that this workout is...

CrossFit Decatur - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)-Overhead Banded Distraction -Calf Smash with Barbell -Double Under review + minutes of practice -Push Press Movement PrepMetconMetcon (AMRAP - Rounds and Reps)4 x AMRAP x 3 Minutes 30 Double Unders 10 Push Press (Rx=95/65) 10 Box Jumps (Rx=24/20")Rest 2 Minutes Between AMRAP's Your score...

CrossFit Decatur - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)-Junkyard Dog -Burgener Warm-Up -3 Position Work -Build into working weight with sets of 1, 2 & 3 snatches -10 reps of bottom to bottom wallball shotsMetconMetcon (Time)"Johnny's Favorite Workout" 10 Rounds For Time 15 Wallball Shots (Rx=20/14#) 3 Snatch (Rx = 135/95#) [15 minute cap]When...

CrossFit Decatur - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)-EMOM x 5: 15/10 Cal Row -Dynamic StretchingMetconMetcon (AMRAP - Reps)AMRAP x 25 50 Cal Row 50 Push-Ups 50 Sit-Ups 50 Sumo Deadlift High Pull (75/55) 50 Toes To Bar 50 Burpees 50 Cal Row...