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CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMetcon (3 Rounds for reps)5 Rounds 1 Minute for Max reps at each station Double Unders Wall Ball Shots M#20/W#14 Slam Balls M#30/20 Rest 1 minute score for total DU/WBS/SB’sPart B1-Mile Run (Time)Max Effort 1-Mile Run...

"I’ll never forgive myself for not calling out of work the morning after my first workout." Do you know how embarrassing it is to explain to people that the reason I’m moving so slow is because “I got some exercise” …? It’s not like I ran...

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMovement PrepPart BMetcon (3 Rounds for reps)Complete as many Reps as Possible in 3min, 6 min, 9 minutes in the following order: 20 Push-Press #75/#55 10 Cal Assault Bike 20 Front Squats #75/#55 Repeat from Top after list is completed. Rest 2 minute after...

CrossFit Decatur - SportView Public WhiteboardPart ASnatch (3,3,3,3,3 start @ 70% and build to a 3rm)Part BMetcon (AMRAP - Reps)AMRAP x 12 10 Hang Power Snatches (95/65) 30 Double Unders 11 HPS 30 Double Unders 12 HPS 30 Double Unders 13 HPS 30 Double Unders Continue up the ladder until the time is up....

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMetcon (AMRAP - Reps)EMOM for 5 minutes 10 Air Squats Max Rep Sit-UpsScore total situps.Part BMetcon (3 Rounds for reps)3 Rounds In 5 minutes, complete 10 Kettle Bell Swings 24kg/16kg 10 Weighted KB Step Ups (5 on each leg) 24”/20" 500 M Row With remaining...