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CrossFit Decatur - SportView Public WhiteboardPart AMetcon (3 Rounds for time)"Yadda Yadda Yadda" 3 Rounds @ 100% effort 250m Row 10 KB Swings (70/53) 10 Burpees 10 KB Swings (70/53) 10 Burpees 10 KB Swings (70/53) 250m Row 7 Min. Cap on each attempt. Scale accordingly to ensure you make the cap. Rest 5...

CrossFit Decatur - All ClassesView Public WhiteboardPart AMetcon (AMRAP - Rounds and Reps)"Izzy Mandelbaum" AMRAP x 16 200M Run 10 Hang Power Snatch 10 Push Press Rx+=115/80 Rx=75/55 Scaled=55/35If you aren't familiar with Seinfeld this is Izzy Mandelbaum https://www.youtube.com/watch?v=pcFSOnumgZA This workout originally had Thrusters in it, I changed it because I am nice. and...

CrossFit Decatur - SportView Public WhiteboardPart AFront Squat (3 x 3 @ 85% of 1 RM)Part BSatan's Whiskers (Time)3 Rounds For Time 10 C2B Pull-Ups 10 Front Squats (165/115) 10 BurpeesThis is a an old CrossFit New England/Ben Bergeron staple. Here is a video of some NON-competitive CFNE'ers...

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMetcon (Time)50 Slam balls #30/#20Part BMetcon (AMRAP - Reps)5 Rounds of: 1 Minute max wall ball shots M#20/W#14 Rest 30 seconds 1 Minute behind the neck weighted situps #15/#10 Rest 30 seconds 1 Minute Max calorie rowScore total reps each round, record one...

CrossFit Decatur - Basic TrainingView Public Whiteboard1-Mile Run (Time)Max Effort 1-Mile RunMetcon (AMRAP - Rounds and Reps)In 18 minutes run 1 mile, with all the remaining time complete as many rounds and reps as possible of 21 Kb swings 24kg/16kg 12 Pullps 7 Cal Assault bikeScore 1 mile...

CrossFit Decatur - SportView Public WhiteboardPart AMetcon (No Measure)Warm-Up: 1k Row or 800m Run 1 Min Front Plank 1 Min Reverse Plank 20 Banded Good Mornings 20 Band Tear Aparts 20 Scap Push-Ups Deadlift Warm-Up HSPU Wam-UpPart BDiane (Time)21-15-9 Deadlifts, 225# / 155# Handstand Push-upsMOD for HSPU will be dips...