WORKOUT OF THE DAY

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By Leslie Friedman 22 Jun, 2017

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

The workout for 6/22 is...

Single Leg Box Jumps. 4x6 each leg. Choose height. Everyone is encouraged to try these, even if just jumping to a low plate!

For time:  
- 10 Muscle Ups (mod: assisted strict Muscle Ups on rings to work on transition)
- 20 Burpee Box Jumps (24/20)
- 30 Slam Ball over shoulder (50/40)
- 40 Push Ups
- 500m Row

Accessory Work:
75 Supermans, not for time.

By Leslie Friedman 21 Jun, 2017

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

The workout for 6/20 is...

Back Squats
- 10 @ 50%
- 10 @ 60%
- 10 @ 70%
(15 minutes)

Tabata for 16 minutes (switching stations every 30s)
- KB Swings (72/53)
- Toes to Bar
- Push Press (95/65)
- Double Unders
Score is total reps of all stations combined.

Accessory Work:
3x10 Barbell Ab Roll Outs

By Leslie Friedman 20 Jun, 2017

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

The workout for 6/20 is...

Save the date, July 14th at 7pm, for a DeCO Movie Night/Happy Hour!
https://www.facebook.com/events/1922557234629631/?acontext=%7B%22ref%22%3A%2229%22%2C%22ref_notif_type%22%3A%22event_calendar_create%22%2C%22action_history%22%3A%22null%22%7D&notif_t=event_calendar_create&notif_id=1497891639701086

Snatch Complex
- I Snatch Grip DL + 1 High Pull from the hang position + 1 Hang Snatch (squat if safe/mobility allows)
Every 90s for 18 min (12 rounds), starting at 50% and increasing every 2 rounds.
For total reps:

7 minutes on the clock:
- 800m Run (2x alley loop) then in remaining time as many Wall Balls as possible (30/20)

Accessory Work:
6 Sets x 5 Reps Single Leg Deadlifts on each side. No weight.

By Leslie Friedman 19 Jun, 2017

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

The workout for 6/19 is...

10 minute AMRAP (for quality. Focus on perfect form, no score for this)
- 20 hollow rocks
- 15 GHD Sit up (or 2x ab mat sit ups)
- 30s front rack/front squat hold (95/65) or a weight where you can maintain tension the entire time/not bottom out

10-8-6-4-2 for time:
- Strict Pull Ups (mod: banded strict pull ups)
- KB Clean and Jerk Right (53/35)
- KB Clean and Jerk Left (53/35)
(15 minute cap)

https://www.youtube.com/watch?v=zi8w50qt9L0
Why strict before kipping?

Accessory Work:
- Accumulate 4 minutes in a plank

By Leslie Friedman 16 Jun, 2017

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

The workout for 6/16 is...

Benchmark #3
You have 3 minutes at each station to complete the number of reps for time. Score is time it takes to complete the task. If you don’t complete them, your score is # of reps you did complete in 3 min. Then everyone will rest 2 min and transition to the next station.
Station 1: 20 Tire Flip Jump Throughs
Station 2: 20 Stone to Shoulder (115/95)
Station 3: 5/4 Rope Climbs
Station 4: 100 Double Unders
Station 5: 600m Row
3 Rounds not for time:
- Max Strict Chin Ups (use band to help you do 5+)
- 30s L Sit hold on Rings (accumulate or work on just holding yourself unassisted for 30 seconds)

Accessory Work:
3 Rounds, rest 1 min between: -10 V Ups, 10 Hollow Rocks, 10 Tuck Ups

By Leslie Friedman 15 Jun, 2017

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

The workout for 6/15 is...

We are SO close to hitting 50 participants for this weekend. WODs are written and will be posted tomorrow in the FB event page. They will be fun and they will be do-able by anyone! Get yourself signed up already! http://www.crossfitdeco.com/events

You may use today to make up Monday's benchmark "Helen." If you missed the 3RM deadlift on Tuesday, please plan to make this up during Open Gym Sunday 9am - 11am. Tomorrow, we will set our final benchmark for the cycle!

Benchmark # 1: “Helen"
3 RFT
- 400m Run (out the front door, in the back door, through alley)
- 21 KBS (53/35)
- 12 Pull Ups (ring rows). May also mod with doing 1/2 reps strict/kipping
(15 min cap)

Every 90s for 8 Rounds:
1 Squat Clean + 2 Front Squats with 3 second pause. Start at 60% 1RM clean and add weight every 2 rounds.

12 minute AMRAP
- 10 Lateral Burpees
- 8 Overhead Squats (135/95)
- 20' HS Walk or 2 Wall Walks

Accessory Work:
2 x75m Double KB Waiter Walk

By Leslie Friedman 14 Jun, 2017

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

The workout for 6/14 is...

Split Jerk from the Rack. 4-4-3-3-2-2
(25 min)

12-9-6-3-6-9-12
- Box Jumps (30/24)
- Hang Power Snatch (75/55)
(12 min cap)
Accessory Work:
Tabata: hold top of ring dip

By Leslie Friedman 13 Jun, 2017

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

The workout for 6/13 is...

Benchmark #2: Deadlift 6x3. Working up to a 3RM (30 minutes). These do not have to be touch and go, but must be a quick reset between reps.
In between each set, do 10 kipping swings on the bar.

For time: 2-4-6-8-10 (6 minute cap)
- Front Rack Lunges (total) 95/65
- Thrusters (95/65)

Accessory Work:
3 sets of 10 candlesticks, holding each forward fold for 5 seconds and each plow for 5 seconds

By Leslie Friedman 12 Jun, 2017

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

The workout for 6/12 1s...

New Benchmarks! We will set new benchmarks today, tomorrow and Friday! Remember to also record your scores in Beyond the Whiteboard. You have a free account as a part of your DeCO membership! Need the link to sign up? Email leslie@crossfitdeco.com.

Benchmark # 1: “Helen"
3 RFT
- 400m Run (out the front door, in the back door, through alley)
- 21 KBS (53/35)
- 12 Pull Ups (ring rows). May also mod with doing 1/2 reps strict/kipping
(15 min cap)
(Not part of benchmark)
Double Tabata:
- Ab Mat Sit Ups
- Hollow Hold
Score is # of sit ups total

Accessory Work:
- Accumulate 3 minutes in a wall sit. Focus on keeping your low back pinned to the wall and your belly button pulled in.

By Leslie Friedman 09 Jun, 2017

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

The workout for 6/9 s...

Benchmark #3: Death by Pull Ups - 20 minutes (may also do kipping chest to bar or muscle ups but stick with same movement the entire time. Mod: banded strict pull ups. Stick with same band combo the entire time and record bands used)
Capped at 20 minutes. As soon as you do not finish the number of reps, on each minute do 1/2 the number of of reps you successfully completed for the remainder of time.
Score is the round you completed fully. If you got through minute 13 with 13 reps and didn’t complete all 14 on minute 14, your score is 13.

- 1 mile Run Time Trial (3 times around the block)
Accessory Work:
- 90s Couch Stretch each side
- 2 min foam roll lats each side

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