The workout for 1/22/16 is...            

  • By Leslie Friedman
  • 22 Jan, 2016

Check our daily Facebook post to see today's WOD always posted at 4:45am 

Our very own Drew will be competing this weekend in the Winter WODfest at CrossFit Eminence ! If you're able to go cheer him on, let's show him some DeCO support!

Saturday Heat times:
- 10:45am
- 1:20pm
- 4:30pm

Sunday Heat times:
- 10am
- 12:40pm

ENGINE WEEK - This week's workouts will be light, high in volume and designed to build your engine and get your heart rate up. Next week we will set new benchmarks, so take advantage of this week's lighter weights.

EMOM 12:
1. 10 Slam Balls (choose weight unbroken)
2. 10/8 Calorie Row
3. 30 Air Squats

Rest 4 minutes then for time:
- 15 V ups
- 30 Double Unders (1 min practice)
- 10 V ups
- 60 double Unders (2 min practice)
- 5 V ups
- 90 Double Unders (2:30 Practice)
 

Share by: