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The workout for 1/14 is… Double Tabata (40s work, 20s rest for 8 minutes). Alternating: – Double Unders (count total reps) – V ups (count total reps) 4 Rounds for time: – Sled Pull Down/Back (facing forward then facing backward) 155/105 – 5 wall walks – 12 Deadlifts (225/155) (15 minute cap) Jeopardy! Category: Add a Letter Answer: A letter added to amiable gets you this word that means the same thing
Last call for hoodies! I will be placing the order by the end of this week, so add your name to this list or the one at the gym to make sure you get your order in! https://docs.google.com/spreadsheets/d/1is2_b4ARSY2GQ4mUx9M0LeK8gQPepUWMUgLxVVetkpQ/edit#gid=1210259059
The workout for 12/16 is… 10-15 minute mobility. You may also choose to make up Monday’s Front Squats during today’s class. Then do the 1600m Row and whatever other accesory movements you have time to finish. Front Squats 2×8 @ 65% 1×6 @ 75% 1×4 @ 85% 1×4 @ 90% Complete the following in any order. The row must be completed in one attempt, but the other movements may be broken up any way you’d like.Focus on quality of movements, not speed. – 1600m Row for time – 25 Total GHD Sit Ups (mod: 50 Ab Mat Sit Ups) – 25 Total Strict Toes to Bar – 25 Single Leg Glute Bridges Left – 25 Single Leg Glute Bridges Right – 50 Total Banded Air Squats – 50 Total Push Ups Jeopardy! Category: Element-ary School Answer: Of 75, 90, or 105, the closest number of elements that occur naturally on earth
Want to join our Tuesday night Yoga class, but nervous since you’ve never done yoga? Show up at 5:30pm to learn basic movements with Jamil and you’ll be ready to jump in for the start of class at 5:45pm. Yoga is a great way to stretch, mobilize and recover your very hard-working muscles! http://www.crossfitdeco.com/who-we-are
The workout for 12/7 is… Every 2 minutes for 8 sets (16 minutes), alternating: – 4 Squat Snatch (as heavy as possible). These do not have to be touch and go, but should be a quick reset. – 8 Strict Pull ups OR 3 Strict Muscle Ups.Unbroken if possible. Weighted to make more challenging. Mod: 8 Ring Rows with 3-second hold at the top. 4 minutes: – As many Curtis P’s as posslble (95/65) 1 rep = power clean + lunge left + lunge right + push press Rest 2 minutes – 2 min Rowing for Calories 2 Scores: Curtis Ps total reps, Calories Jeopardy! Category: Taking Stock, Symbolically Answer: Need some toner for that printer? Give HPQ, this company, a try
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