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

CrossFit D.E.C.K – CrossFit Shoulder press warm up (No Measure) 3 x 10 Eagles 10 Good Morning 10 Shoulder Press Deficit Handstand Push-ups (6 Minute Alternating EMOM ) Strict Strict Toes-To-Bar (6 Minute Alternating EMOM ) 28/07/2016 5 x 4 hand run ... Continue Reading