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CrossFit Decatur - SportView Public WhiteboardPart ADeadlift (3,3,3,3 )Part BSham (Time)7 Rounds for time of: 11 Bodyweight Deadlifts 100m SprintIn honor of Air Force Staff Sgt. David "Sham" Wieger, 28, of North Huntingdon, PA, died Nov. 1, 2007To learn more about Sham click hereThis workout is meant...

CrossFit Decatur - Basic TrainingView Public WhiteboardPart ATK (AMRAP - Rounds)20-Minute AMRAP: 8 Strict Pull-ups 8 Box Jumps, 36" 12 Kettlebell Swings, 2 poodIn honor of U.S. Army Major Thomas E. Kennedy, 35, of West Point, New York, died on August 8, 2012To learn more about TK click...

CrossFit Decatur - SportView Public WhiteboardPart AMetcon (Time)2 x 400m Run rest :60 between the runsPart BMetcon (Time)42-30-18 Assault Bike Calories 1-Arm Kettle Bell Thrusters (53/35#) Rx+ = 70/53If we have more athletes than bikes we'll play a game to determine who gets to use a rower instead of...

CrossFit Decatur - SportView Public WhiteboardWarm-upMetcon (No Measure)2 Rounds 10 Samson Lunges 10 Pass Through's 10 OH Squats 10 Around The WorldsMetcon (AMRAP - Reps)Tabata Seated Side to Side Leg LiftsHere is a video of the movement https://instagram.com/p/9Cc_OzAVJZ/Part AMetcon (AMRAP - Rounds and Reps)AMRAP 16 21 Overhead Lunges 21 Burpees Sport...

CrossFit Decatur - Basic TrainingView Public WhiteboardWarm-upMetcon (No Measure)2 Rounds 10 Samson Lunges 10 Pass Through's 10 OH Squats 10 Around The WorldsMetcon (AMRAP - Reps)Tabata Seated Side to Side Leg LiftsHere is a video of the movement https://instagram.com/p/9Cc_OzAVJZ/Part AMetcon (AMRAP - Rounds and Reps)AMRAP 16 21 Overhead Lunges 21...

CrossFit Decatur - Basic TrainingView Public WhiteboardWarm-upPart AMetcon (Time)In Teams of 2 Complete: 400M Run 100 Front Squats #75/#55 100 Plank Up Downs 100 Slam Ball Over Shoulder #30/#20 100 Cal Row 400M Run *both partners must run at the same time *you can break up the work however you choose...