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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...

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMetcon (Time)In 10 Minutes or less complete 100 Weighted sit ups #15/#10 EMOM 10 Slam balls #30/#20Rest 3 minutes between Part A and Part B.Part BMetcon (Time)In 12 Minutes or less complete 5 Rounds 200 Meter Run 12 Burpees...

CrossFit Decatur - SportView Public WhiteboardPart AMetcon (AMRAP - Rounds and Reps)AMRAP x 10 6/3 Strict Pull-Ups 6/3 Strict Dips (M/W)Part BGoal is to maintain average power output for both 12 min intervals.Metcon (AMRAP - Reps)1 x 12 Minutes on the Assault Bike at 105% of Your 20...

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMetcon (AMRAP - Rounds and Reps)Complete as many rounds and reps as possible in 10 minutes of: 30 Double-unders 15 G2OH (M#75 / W#55)Ground to overhead. (G2OH) Rest 3 minutes between Part A and Part B.Part BMetcon (AMRAP - Rounds and...

CrossFit Decatur - CrossFit KidsView Public WhiteboardPart AMetcon (No Measure)"DICE GAME" Pushups Situps Burpees Hop on 1 Foot Jumping Jacks Air SquatsEach Athlete throws the dice to determine the exercise and another kid rolls the dice to determine the number of reps.Part BMetcon (Distance)"Tabta" RowPart CMetcon (No Measure)"Obstacle Course"Part DMetcon (No Measure)"Game...

CrossFit Decatur - SportView Public WhiteboardPart ASqauts By Dre (7 x 5 )Squats by Dre is a combiniation of squat cleans and front squats that is built from the Smolov Jr. Squat % Calculator.Every 1:45 Complete a set Squat Clean +Front Squat 1+4 x 2 sets 2+3...