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CrossFit Decatur - All ClassesView Public WhiteboardWhitten (Time)5 Rounds for time: 22 Kettlebell swings, 70# 22 Box jump, 24'' 400m Run 22 Burpees 22 Wall-Ball Shots, 20#In honor of Army Captain Dan Whitten, 28, of Grimes, Iowa, died February 2, 2010To learn more about Whitten click here...

CrossFit Decatur - All ClassesView Public WhiteboardPart AMetcon (Time)In 25 Minutes or less complete 4 Rounds of: 15 Front Rack Lunges* 35 Push-Ups 55 Abmat Sit-Ups *Barbell weight = 155/105 for sport class attendees 95/65 for basic training attendeesCheck out this interview with one of CFD's dear friends Pat Sherwood...

CrossFit Decatur - SportView Public WhiteboardPart AMetcon (8 Rounds for reps)8 Cycles: In 2 Minutes Run 200m with remaining time: Cycle 1: Max Rep Strict Pull-Ups Cycle 2: Max Lateral Bounds (24/20") Cycle 3: Max Kipping Pull-Ups Cycle 4: Max Rep Lateral Bounds (30/24") Cycle 5: Max C2B Pull-Ups Cycle 6: Max Rep...

CrossFit Decatur - SportView Public WhiteboardPart AOverhead Squat (3,3,3,3,3)Part BMetcon (Time)Sherwood Test #8 3 Rounds For Time: 21 Deadlifts 7 Overhead Squats Rx=185/133 for both barbell movements. One bar, no racks.This workout was created by our friend Pat Sherwood. It is one of his 12 tests. It's a great...