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CrossFit Decatur - SportView Public WhiteboardPart APull-ups (Max Unbroken Strict Pull-Ups)Weighted Pull-ups (1-1-1-1-1)Part BMetcon (Time)4 RFT 21 Wallball Shots (20/14#) 18 Calories Rowing 15 KB Swings (24/16KG) 12 Handstand Push-Ups [22 Min Cap]...

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMetcon (AMRAP - Rounds and Reps)AMRAP x 20 10 Cal Row 10 Push Press (S= 95/65, B= 75/55) 10 Burpees Over The Bar 10 Overhead Lunges S= 95/65, B= 75/55)...

CrossFit Decatur - All ClassesView Public WhiteboardPart AFran (Time)21-15-9 Thrusters, 95# / 65# Pull-upsWe will be doing this in 2 heats. So everyone can have someone counting & making sure reps meet standards. There is a 15 minute cap. If you do this workout...

CrossFit Decatur - Basic TrainingView Public WhiteboardMovement PrepMetcon (4 Rounds for reps)4 Rounds In 4 minutes 15 Hands Release Push-ups 400M Run With remaining time complete Max Reps of: Rnd 1.) SDHP M#75/W#55 Rnd 2.) Push Press Rnd 3.) SDHP Rnd 4.) Push Press Rest 1 minute after each cycle. Score total reps per...

CrossFit Decatur - SportView Public WhiteboardPart A1 Min Air Bike for Avg Watts (AMRAP - Reps)Ride the Assault Bike as hard as possible for 1 minute. Upcon completion the score is the average watts (or average power).Part BMetcon (No Measure)Ride The Air Bike for...