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CrossFit Decatur - Basic Training View Public Whiteboard Part A Plank Challenge (Time) Plank Challenge Athletes are asked to hold the plank position (from forearms) for max time. Part B Metcon (AMRAP - Rounds and Reps) 18 Minute AMRAP 5 Burpees Box Jumps 20” 20 DU Part C Metcon (AMRAP - Reps) Tabata Sit-ups...

CrossFit Decatur - SportView Public WhiteboardPart APush Press (3,3,3,3,3 Building From 75% )Part BBurgeron Beep Test (AMRAP - Rounds)Every Minute On The Minute for as long as possible..complete 7 Thrusters (75/55) 7 Burpees 7 Pull-Ups your score is the total number of rounds you finish within a minuteif you...

CrossFit Decatur - All ClassesView Public WhiteboardPart AMetcon (3 Rounds for reps)In 3 Minutes Run 400 Meters With the remaining time max rep Rnd 1 - Kb Swings M24kg/W16kg Rnd 2 - Box Jumps M24"/W20" Rnd 3 - Burpees1 minute of rest between roundsPart BMetcon (3 Rounds for reps)In...

CrossFit Decatur - All Classes View Public Whiteboard Part A Metcon (AMRAP - Reps) EMOM x 6 +10 V-Ups w/remaining time: Max Rep Push-Ups score is total # of push-ups Part B Metcon (AMRAP - Rounds and Reps) AMRAP x 14 7 Hang Squat Cleans* 14 Burpee Box Jumps (24/20") *Sport = 135/95 **Basic = 95/65 ***FRIDAY PARTY TIME!!!***...

CrossFit Decatur - SportView Public WhiteboardPart APower Snatch + Overhead Squat (EMOM x 20 x 1 + 1 )Every minute on the minute you will do 1 Power Snatch (no squat) + 1 Overhead Squat. Your score is the weight you use. Go as...

CrossFit Decatur - Basic Training View Public Whiteboard Part A Metcon (No Measure) Mobility (Hamstrings, Quads) Part B Metcon (AMRAP - Reps) In 20 Min 1 mile Run 100 Cal Row With all the remaining time max rep Wall Ball #20/#14...