Featured

CrossFit Decatur - SportView Public WhiteboardPart AHandstand Walk (1,1,1,1,1,1 )Part BMetcon (AMRAP - Reps)OTM x 20 Odd: 10 Burpee Box Jumps (24/20") Even: Max rep KB Step-Ups (53/35 to a 24/20" Box) Score is total number of step-ups...

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMetcon (Time)For Time: 50-40-30-20-10 Thruster (Rx=45/35#) After each round Run 400m or Row 500m **35 Min Time Cap**I had my dear friend Erica Stelten test this one earlier this week. She loved it so much that I decided we had to do...

CrossFit Decatur - All ClassesView Public WhiteboardPart AMetcon (Time)100 Burpees For Time while doing Death by Deadlift Sport Rx = 185/125 Basic Rx = 155/105 on the call of 3-2-1 Go you will do 1 Deadlift with the remaining time complete as many Burpess as possible at the 2...

CrossFit Decatur - Basic TrainingView Public WhiteboardJack (AMRAP - Rounds and Reps)20-Minute AMRAP of: 10 Push Press, 115# 10 Kettlebell Swings, 53# 10 Box Jumps, 24"In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009To learn more about Jack click here...

CrossFit Decatur - SportView Public WhiteboardStrengthMetcon (No Measure)EMOM x 10 E: 50% of your max rep strict pull-ups O: 50% of your max rep strict ring dipsIf you missed the strict pull-up/dip tests last week we'll have you test them during this timeConditioningMetcon (Time)"Regionals Workout #3" For Time: 104...