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CrossFit Decatur - Basic TrainingView Public WhiteboardMovement PrepPart AMetcon (5 Rounds for reps)5 Cycles: In 3 minutes complete: 12 Deadlifts M#155/ W#100 20/15 Calories on Assault Bike with remaining Time Complete as many Push-Ups as possible. Rest 2 minute after each Round Score for Total Push-ups per cycle...

CrossFit Decatur - SportView Public WhiteboardPart AToes-To-Bar (Max Unbroken)Metcon (No Measure)Take Max Reps Toes 2 Bar and do 2 sets of 60%. I.E. if you got 20 reps on part 1 do 4 x 12Part BMetcon (Time)5 Rounds 15 C2B Pull-Ups 15 Push-Ups 15 Box Jumps 15 Inverted Burpees 15...

CrossFit Decatur - SportThis was originally supposed to be our Wednesday WOD, but Eric and I thought it would be a good idea to mix up the days Basic and Sport had the barbells this week. Varying the load, time, distance..etc is the key to...

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMovement Prep & MobilityPart BMetcon (AMRAP - Reps)5 Cycles of: In 3 minutes complete: 10 KB Swings M24Kg/W16Kg 400 Meter Run With remaining time Complete as many Goblet Squats as possible. Rest 2 minute after each Round Score for Total Goblet Squats...

CrossFit Decatur - SportView Public WhiteboardPart A3 Position Snatch (5 x 1 Complex starting at 70% & building )Part BMetcon (Time)For Time 50 Burpees Over The Bar 50 Overhead Squats (95/65) 50 Calories RowingYou guys can thank Carl for this little burner..a while back he introduced me to...