The workout for 5/18/16 is...                                      

  • By Leslie Friedman
  • 19 May, 2016

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

The workout for 5/19 is...

Reminder that our new morning Oly class starts next week! 24 hour advance sign up is required through:

www.crossfitdeco.com/schedule

The workout for 5/19 is...

"Death by" Squat Clean for 8 minutes. Adding 2 reps each minute. If you fail during a minute, go back to the previous minute and keep that same number of reps until the end. All at 50% of your 1RM Hang Clean
0:00-1:00 - 2 Squat Cleans 
1:00-2:00 - 4 Squat Cleans
2:00 - 3:00 - 6 Squat Cleans
3:00-4:00 - 8 Squat Cleans
4:00 - 5:00 - 10 Squat Cleans
5:00 - 6:00 - 12 Squat Cleans
6:00 - 7:00 - 14 Squat Cleans
7:00 - 8:00 - 16 Squat Cleans

12 minute Tabata. Work 20s/Rest 10s, alterating stations every 30s. 
- Med Ball Sit Ups (20/14)
- Russian Twists (20/14)
- Supermans
Score is total reps for all 12 minutes.






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