WORKOUT OF THE DAY

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By Leslie Friedman 23 Jan, 2018

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

The workout for 1/23 is...

Feb 22 - the first CrossFit Games Open workout is released. Are you signing up? First time hearing about the open? Be on the lookout for more details this week! games.crossfit.com

3x Max Effort Push Ups. Rest 3 minutes between attempts. If you think your max set is less than 10, modify to a bench, knees or a band around your elbows.

10-minute AMRAP Ladder:
3-6-9-12-15-18-21, etc
- Front Squat (95/65)
- Push Press (95/65)

Accessory Work:
- 3x3 Tempo Strict Pull Ups. 3 second pull, 2 second pause, back to extension.







By Leslie Friedman 22 Jan, 2018

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

The workout for 1/22 is...

4x3 Tempo Pause Back Squats. 3 Second descent, 2 second pause, up as quickly as possible. Start at 75% of your 3RM and add each time, if possible. (20 min)

For time:
- 100 Double Under (3 minutes of practice)
-80 KB Swings (53/35)
-60 Overhead Squats (45/35)
-40 Pull Ups (mod: jumping pull ups)
- 20 HSPU (mod: piked from bench or box)
(17 minute cap)
Accessory Work:
- 1000m Cool Down Row (yes, these count toward the gym rowing challenge!)



By Leslie Friedman 19 Jan, 2018

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

The workout for 1/18 is...

4x8 DB Chest Press. As heavy as possible
After each set, do 10 alternating pistols. Mod: single leg squat from box down to tapping toe on the ground
21-15-9 for time:
- Hang Power Snatch (95/65)
- Ring Dips. Mod: reduce # of reps (9-6-3) or use band
(10 minute cap)


Accessory Work:
3 minute AMRAP: - 10 Russian Twists (total) + 10 Superman

By Leslie Friedman 19 Jan, 2018

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

The workout for 1/19 is...

Drafts with DeCO - tonight! Bring a friend (or a whole posse!) to our 5:30pm class as it's open to all and FREE! And, after, head over to Intrepid for discounted and delicious beer!

Sign up here:  http://www.crossfitdeco.com/class-schedule

Tabata: Handstand holds (mod: plank holds)
4 Rounds for total reps:
- 90s Burpee Broad Jumps
- 30s Rest
- 90s Empty Barbell Thrusters (45/35) mod: Air Squats
- 30s Rest
- 90s KB Sumo DL High Pulls (53/35)
- 30s Rest
(24 minutes)
Accessory Work:
Banded Side Steps: 2x down/back in each direction.


By Leslie Friedman 17 Jan, 2018

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

The workout for 1/17 is...

This Friday, bring a friend (or a whole posse!) to our 5:30pm class as it's open to all and FREE! And, after, head over to Intrepid Sojourner Beer Project for discounted and delicious beer!

https://january2018draftswithdeco.eventbrite.com


Back Squat
6@ 85% 3RM
4@ 95% 3RM
2@ 105% 3RM
4@ 95% 3RM
6+ @ 85% 3RM (do as many reps as possible at this weight with no more than 1 breath at the top of your rep)
“Baseline” For time:
- 500m Row
- 40 Air Squats
- 30 Sit Ups
- 20 Push Ups
- 10 Pull Ups (mod: jumping pull ups)

Accessory Work:
3x3 Strict Pull Ups with 3 second negative
Jeopardy! Category: Also a bowling term
Answer: This trough under the eaves of a roof is used to drain rainwater

By Leslie Friedman 16 Jan, 2018

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

The workout for 1/16 is...

EMOM 15:
1. 10 Med Ball Cleans (20/14)
2. 10 Lateral Burpees over Bar
3. 10 Toes to Bar
Rest 5 minutes
15 Bear Complex for time: 135/95
(5 minute cap)
Accessory Work:
3x 20s Heavy Front Rack Holds with Barbell from the Rack

By Leslie Friedman 15 Jan, 2018

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

The workout for 1/15 is...

3-2-1...ROW! Earn a $75 DeCO credit by being the male and female to row the most meters ourside of class between today and Feb 22nd!

Bench Press
6@ 85% 3RM
4@ 95% 3RM
2@ 105% 3RM
4@ 95% 3RM
6+ @ 85% 3RM (do as many reps as possible at this weight with no more than 1 breath at the top of your rep)

8x KB Complex:
- 8 Alternating Swings
- 4 Snatches (from swing) R
- 4 Snatches (from swing) L
- 4 Thrusters L
- 4 Thrusters R
- 2 Reverse Front Rack Lunges Right Arm
- 2 Reverse Front Rack Lunges Left Arm
(choose a weight that allows you to do all 30 reps without setting the KB down)
Rest as needed between complexes
(15 minute cap)

There is no score for this complex. Focus on fluid movements, endurance and good technique.
Accessory Work:
4 minutes of Double Under Practice. :)

By Leslie Friedman 12 Jan, 2018

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

The workout for 1/12 is...

2x10 Back Squats @ 50% 3RM. Pause for 3 seconds in the bottom position on the 10th rep of each round.
(12 minutes)
2 Rounds for time:
- 7 Bar Muscle Ups (mod: jumping, banded or 2x chest to bar pull ups)
- 14 OHS (75/55)
- 21 Box Jump Overs (24/20)
(13 minute cap)

Accessory Work:
800m cool down jog or row

By Leslie Friedman 11 Jan, 2018

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

The workout for 1/11 is...

Caveman chefs will be at DeCO this Saturday at 11am sampling their delicious food and offering specials on their meal delivery service (which you can have delivered to DeCO). https://www.facebook.com/cavemanchefs/

3 Rounds for Quality
6 Lateral + 6 Reverse Lunges Left (holding KB in goblet position).
6 Lateral + 6 Reverse Lunges Right (holding KB in goblet position).
- 2 Turkish Get Ups Left with KB
- 2 Turkish Get Ups Right with KB
Tabata:
- KB Swings (53/35)
Rest 1 min
Tabata:
- HSPU or Push Ups
Score for each is the LOWEST number of reps you get in any given round.

Accessory Work:
- 3x8 Wall Squats with 3 second pause

By Leslie Friedman 10 Jan, 2018

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

The workout for 1/10 is...

Every 2 min for 5 Rounds:
- 5 Bench Press @ 80% 3RM
- 5 Strict Chin Ups (mod: band). If your max set of chin ups is 10+, make these weighted.
(share a rack with someone working at a similar weight and stagger yourselves/change weights accordingly. Should be plenty of time to get 2-3 people on a station each interval)

Every 3 min for 3 Rounds:
- 20 Ab Mat Sit Ups
- 30 Air Squats
- As many Double Unders in Remaining time
There is no rest between rounds. Your score today is total double under for all 3 rounds
Accessory Work:
- 3x8 Tempo Pause OH squats with VERY light weight.

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