The workout for 12/30/16 is...                                              

  • By Leslie Friedman
  • 30 Dec, 2016

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

The workout for 12/28 is...

On Monday 1/2, bring a friend to any class for free! No CrossFit experience required! Sign up at www.crossfitdeco.com/schedule

The CrossFit Games Open is around the corner! We see rowing every year, and let's admit it: we dread it every year. Learn to row more efficiently and strengthen your rowing game before the open with our 6-week rowing clinic! https://www.facebook.com/events/1783200405263708/

2 Rounds. You will have 3 scores: Total Calories, Total Burpees, Total Stone to Shoulder
Minute 0-3:00
- 8 Squat Clean Thrusters (135/95)
- Max Calorie Row in Remaining time
Minute 3 - 5: Rest
Minute 5 - 8
- 8 Squat Clean Thrusters (135/95)
- Max Lateral Burpees in remaining time
Minute 8-10: Rest
Minute 10-13
- 8 Squat Clean Thrusters (135/95)
- Max Stone to Shoulder in Remaining time (115/70)
Rest 2 minutes before starting Round 2


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