CrossFit D.E.C.K – At Home Training Warm that little big soul (No Measure) 30 seconds each Tall Jumps Windmill Stretch Mountain Climbers Plank twists Knee Pushups Dead Bug rolls Lunge Pulse Duck walk hold Metcon (Time) 40-30-20-10 Object ground to o ... Continue Reading

CrossFit D.E.C.K – CrossFit Sunday funday optional (Time) 5 rounds 5 ring muscle ups 5 squat snatch increase weight each round 25 squats Then 50 toes to bar *Every break X10 burpees*

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Dynamic Saturday 6 k pull run (Time) For Time 15 – 1 Run 400 m Pull up45 minute cap

CrossFit D.E.C.K – CrossFit Bear warm up (No Measure) 10 Eagles 10 Push ups 20m Bear Crawl Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press (Re ... Continue Reading

CrossFit D.E.C.K – CrossFit Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Sna ... Continue Reading