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CrossFit Decatur - SportView Public WhiteboardMovement PrepPistol Warm-UpMetcon (No Measure)Pistol Warm-UpPart AMetcon (Time)100 Pistols Alternating Legs Each Rep 2 Mile Run 50 Pistols Alternating Legs Each RepIf you don't have pistols you are going to do weighted step-ups. If you can't run due to injury or disdain...

CrossFit Decatur - SportBoth of these WODs come courtesy of CrossFit.com. Both were programmed by Greg Glassman.View Public WhiteboardPart AMetcon (Weight)15-12-9 Cleans @ 50% of your deadlift 1RM. These must be unbroken.Part BMetcon (Time)For Time: 15 Jerks (Rx= 135/95) 30 Pull-Ups 12 Jerks 24 Pull-Ups 9 Jerks 18 Pull-Ups Post the load...

CrossFit Decatur - Basic TrainingThis WOD comes courtesy of CrossFit.com. It was programmed by the founder of CrossFit, Greg Glassman. Avoid lousy push-ups (read this article about the push-up if you have a second http://journal.crossfit.com/2003/03/the-pushup-by-greg-glassman-ma.tpl). For the Tabata squats, remain in the bottom position for...

CrossFit Decatur - SportView Public WhiteboardMetconCrossFit Games Open 15.1 (AMRAP - Rounds and Reps)9-Minute AMRAP of: 15 Toes To Bar 10 Deadlifts, 115# / 75# 5 Snatches, 115# / 75#CrossFit Games Open 15.1A (Weight)6-Minutes to Establish: 1-RM Clean and Jerk...