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Do you know that just one of the perks of being a member of DeCO is a free account on beyond the whiteboard ? If you’ve not yet signed up, email firstname.lastname@example.org for a direct link. This is a great way to track your workouts/progress and see areas of strength and weakness. **Make sure before next week, you record your numbers from last cycle (5RM Pull Ups/Dips, 3RM Back Squat, 3RM Strict Press) as we will be erasing the benchmark board on Monday. Next week, we start a new cycle! The focus: the HERO/Benchmark WODs. Get ready for a really fun week! Happy Friday! www.beyondthewhiteboard.com
The workout for 8/12 is… 10 minutes to complete: 3×8 Strict Pull Ups + 5 kipping or 3×10 kipping swings In teams of 2: For total time and total reps: – Partner A: Runs 400m – Partner B: Max Slam Balls in time partner is gone then switch – Partner A: Rows 400m – Partner B: Max Burpees in time parter rows, then switch – Partner A Run 400m – Partner B: Max KB Swings in time partner is gone, then switch – Partner A: Rows 400m – Partner B: Max Med Ball Sit Ups in time partner is gone, then switch (25 minute cap) Jeopardy! Category: Photography Answer: In 1888, George Eastman introduced this camera that came with a preloaded roll of film for one hundred exposures
It’s a perfect day for the park! Come to our 8:15am endurance WOD or head on over to wash park at 10am for a workout, some games, sunshine and chill time with your fave DeCO peeps. Check out the events page for more info. Bring friends – it’s open to everyone! And of course we will have coffee from The Molecule Effect. As a reminder, if you’re coming to the endurance WOD at the gym, do not park right on 9th between Santa Fe and kalamath. There is usually plenty of parking across Kalamath in the neighborhood. http://www.crossfitdeco.com/events
The workout for 6/9 is… How are those muscles feeling – sore? Carrie can help! She has times available for tomorrow (Friday), so book with her at http://www.crossfitdeco.com/friends-community Every 3 minutes for 4 Rounds: – 8 Thrusters @ 40% 1RM Hang Clean – 75 Double Unders (pick a number that takes about 1:30 to complete or 150 singles) Rest in remaining time. Record time for each round. Rest 5 minutes then 3 Rounds for time: – 6 Hang Power Snatch (same weight as above) -9 Ring Push Ups -12 Alternating Front Rack Lunges (same weight) total steps. Jeopardy! Category: American Islands Answer: Destroyed in a 1906 earthquake, the first lighthouse on the west coast was located on this island
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