WORKOUT OF THE DAY

BLOG

By Leslie Friedman 23 Oct, 2017

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

The workout for 10/23 is...

Looking to get some additional muscle up and snatch work this week, or are you unable to make it to class one day? Considering attending our weekday Open Gym hours: M/T/Th/F 2pm - 4pm with coach Ben!
5 Sets:
- 1 Behind the Neck Push Press + BTN 1 Push Jerk + 1 Snatch Balance + 1 Overhead Squat. Start at 50% of your 1RM Snatch and add weight if form allows.
(15 minutes)
8 minute AMRAP Ladder:
- 2 HSPU (mod: 1/2 reps of HSPU negative for 3 seconds either kicking up or wall facing. Use as many ab mats as you need to maintain proper position and control)
- 2 Front Rack Alternating Lunges (total reps) 95/65
4,4,6,6,8,8, etc.

Accessory Work:
3x10 Empty bar or PVC 3-second Pause Overhead Squats

By Leslie Friedman 20 Oct, 2017

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

The workout for 10/20 is...

For time:
- 1 mile run (600m x 3)
- 80 Ab Mat Sit ups
- 60 Box Jumps (24/20)
- 40 Push Press (135/95)
- 20 Squat Cleans (135/95)


Accessory Work:
50 ghd back extensions

By Leslie Friedman 20 Oct, 2017

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

The workout for 10/19 is...

Bring a Friend Day!
Back Squats. If you know your 1RM, use the % below. If you do not, start light and add weight as form and ROM permit
10@50%
10@60%
10@70%
(20 minutes)

For reps at each station:
- 2 min Rope Climbs (mod: rope drops)
- 1 min rest
- 2 min Back Squats (95/65) (mod: empty bar or air squats)
- 1 min rest
- 2 min Row for calories
- 1 min rest
- 2 min Goblet Lunges (53/35) (mod: no weight)
- 1 min rest

Accessory Work:
50 push ups. Not for time

By Leslie Friedman 18 Oct, 2017

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

The workout for 10/18 is...

Benchmark #3: Bodyweight Sled Pull for 100m (5 mat lengths down/back, facing away from the sled in both directions). Time cap is 7 minutes. If you do not complete all 5 lengths, we will have markers every 10m so calculate total feet you have pulled at the 7 minute mark.

While you are not establishing your sled pull benchmark, we invite you to participate in DeCO Ninja Warrior! In the back room, we have set up an Obstacle Course. Each station will be marked with a task you must complete before moving on to the next. This is not for time, this is just for fun - so sorry the salmon ladder didn't arrive in time to make it into the course. :)

Accessory Work:
- Tabata: HS Holds

By Leslie Friedman 18 Oct, 2017

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

The workout for 10/17 is...

Bring a Friend Day! Bring a friend, regardless of CrossFit experience, to any class today! Sign up online for any "free trial" class
In teams of 2:
12 minute AMRAP:
- 20 Wall Balls (switch every 10)
- 100m Run together
- 20 KB Swings (switch every 10)
- 100m Run together
Rest 3 minutes
12 minute AMRAP:
- 20 Burpees (switch every 10)
- 50 Double or Single Unders (switch every 25)
- 20 Plate Ground to Overhead (switch every 10)
- 50 Double or Single Unders (switch every 25)
Coach's notes: if athletes prefer to work alone, they may. No prescribed weight for today.
Accessory Work:
- 100 total russian twists

By Leslie Friedman 18 Oct, 2017

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

The workout for 10/16 is...

Bring a Friend to any class tomorrow and/or Thursday (for free!), regardless of CrossFit experience level! All workouts will be easily scalable to any ability level. Ask them to sign up ahead of time at www.crossfitdeco.com/class-schedule
Today we set new benchmarks!

10 min to work on ring muscle ups. Find your movement for today’s wod. Choose: kipping/strict ring muscle ups, jumping ring muscle ups, banded/foot assisted muscle ups

Benchmark #1: 20 min to find a 1rm snatch

Benchmark #2: “Amanda”
9-7-5 for time (10 min cap)
- ring muscle ups (mod: whichever you practiced. May also cut reps)
- squat snatch (135/95) mod: use 70% of your 1RM. May also mod to power snatches

Accessory Work:
3 Turkish get ups on each arm

By Leslie Friedman 13 Oct, 2017

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

The workout for 10/13 is...

Final Retest Day!
Benchmark #2
- Max Set of Strict Pull Ups
Or max chin over bar hold or bar hang

Benchmark #3
“DT”
5 rounds for time:
- 12 Deadlifts
- 9 Hang Power Cleans
- 6 Push Jerks
Rx weight is 155/105. Scale down to 60% 1RM Clean and Jerk and record weight used.
(16 minute cap)
Accessory Work:
200m Farmer's Carry with DBs
Jeopardy! Category: Sea Worthy Movies
Answer: The Orca is Quint's not big enough boat in this 1970s blockbuster

By Leslie Friedman 12 Oct, 2017

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

The workout for 10/12 is...

Buy in: 400m Run
Then:
- 15 Ring Dips (mod: banded dips)
- 15 Power Snatch (95/65)
- 15 HSPU (mod: regular push ups)
- 15 Power Snatch (115/80)
- 15 Front Squats (135/95)
- 15 Power Snatch (135/95)
Cash out: 500m Row
(Some start ar run, some at row, then switch at the end)
(20 minute cap)

Post-WOD Skill/Accessory work: 2 Rounds for quality
- 1 min Hollow Rocks
- 1 min Superman Rocks
- 1 min Tuck Ups
- 1 min Rest
(if you need to rest, do but get back to work as quickly as possible)

By Leslie Friedman 11 Oct, 2017

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

The workout for 10/11 is...

Does your OLY game need some love? Starting next week, all unlimited members will be able to drop in to an evening OLY class and not have to commit to a full 8-week cycle. As long as you have three months of experience, we are happy to have you. Questions? Email coach Ben at ben@crossfitdeco.com
25 minute AMRAP
- 20 Burpee Box Jump Overs (24/20)
- 40 Pull Ups (mod: ring rows)
- 60 Plate Overhead Walking Lunges (45/35) total steps
-80 Double Under (mod: speed steps R/L = 1)
- 100 Air Squats

Accessory Work:
Tabata: Row for calories

By Leslie Friedman 10 Oct, 2017

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

The workout for 10/10 is...

Barbell Retest!
Benchmark #1 1RM Clean and Jerk
(20 min)
1RM Back Squat
(20 min)
Accessory Work:
3 minute AMRAP: - 10 V Ups, 10 Ab Mat Sit Ups, 10 Superman

More Posts
Share by: