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CrossFit Decatur - All ClassesView Public WhiteboardPart AMetcon (Time)"Mulva" Complete the follow as fast as possible, while maintaing good mechanics: 9-15-21 Calorie Row Thrusters (95/65) Pull-Ups Burpees over the Bar [20 Min Cap]Watch this for and explination on the naming of this workout https://www.youtube.com/watch?v=Pvw0LIX5S9Q...

CrossFit Decatur - SportView Public WhiteboardPart AMetcon (AMRAP - Rounds and Reps)"Rochelle, Rochelle" AMRAP x 30 200m Farmers Carry (45/25 plates or 53/35# KB's or) 20/15 Calories on the Air Bike 20 Second Hanging L-Sit 10 Plate Overhead Step-ups (45/25 to 24/20")This is Rochelle, Rochelle https://www.youtube.com/watch?v=1kgpVUE9RpQ...

CrossFit Decatur - SportView Public WhiteboardPart AMetcon (AMRAP - Reps)"Sponge Worthy" 4 Rounds of 1 Minute to complete the work below. 1: 15 Ring Dips 2: 25 GHD Sit-Ups 3: 25 Box Jumps (24/20) 4: 30 Wallball Shots (20/14#) 5: 15 Toes To Bar 6: Rest...

CrossFit Decatur - SportView Public WhiteboardPart APower Clean (3 x 3 @ 90%)Part BMetcon (Time)"Giddy Up!" For Time 400m Run 15 Power Cleans (185/135) 400m Run 12 Power Cleans 400m Run 9 Power Cleanshttps://www.youtube.com/watch?v=4cxi8QtXzkY If your 3 x 3 is at 185/125 or less then we'll be scaling the WOD weight to 80%...

CrossFit Decatur - Basic TrainingView Public Whiteboard2k Row (Time)Max Effort 2k RowMetcon (AMRAP - Reps)In 20 minutes Row 2 K. With remaining Time: Ascend the ladder as high as possible 3-6-9-12-15-18-21 etc Kb Swings 24kg/16kg Hand Release Push-Ups Box Jumps 20" Score 2K Row time/ total reps...