Featured

CrossFit Decatur - SportView Public WhiteboardPart AMetcon (AMRAP - Reps)2 x 15 Minutes on the Air Bike @ 105% of your 20 Minute Watt Average. This time your score is the average of your first and second ride.Sorry to be very "un-crossfit" and program...

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMetcon (Time)Run 8 x 200M w/:30 restPart BMetcon (Time) For Time: 100 Sit-Ups then; 3 Rounds 20 KB Swings 24kg/16kg 20/15 Cal BikeBehind the neck weighted sit-ups #15/#10...

CrossFit Decatur - SportView Public WhiteboardPart ASqauts By Dre (8 x 4 @ 80% of 90% )Squats by Dre is a combiniation of squat cleans and front squats that is built from the Smolov Jr. Squat % Calculator.Every 1:30 Complete a set (Squat Clean +Front...

CrossFit Decatur - Basic TrainingView Public WhiteboardMetcon (Time)400' Walking Lunge 21 Push Press #75/#55 21 Sumo Deadlift High-Pull #75/#55 
300’ Walking Lunge
 15 Push Press #75/#55 15 Sumo Deadlift High-Pull #75/#55 
200’ Walking Lunge
 9 Push Press #75/#55 9 Sumo Deadlift High-Pull #75/#55 100’ Walking Lunge...