CrossFit D.E.C.K – CrossFit Warm up (Checkmark) 60/60 shoulders 3x 5 scap pull-ups into 3 tuck to invert/long arm push back 10 each side leg lifts 10m emu walk Toes-To-Bar (10 EMOM for max reps ) Metcon (Time ↓ Shorter is Better) 5 Rounds 400m Run ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm up (Checkmark) 3 position chest stretch Chest wall opener 3x 5 inchworm to push up 10 mountain climbers 5 each side upside down kb press Bench Press (4 x 4- 75% Pause 2 Seconds active at bottom Superset with 8-10 ... Continue Reading

CrossFit D.E.C.K – CrossFit Burgener Clean and Jerk (No Measure) Dip and Jump extend Down and Elbows high and on the outside Muscle Clean Front Squat Clean Drops Clean Push Press- Push Jerk Clean and Jerk (10 EMOM 1 clean + 1 front squat + 1 split j ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm up (Checkmark) With 2x change plates 2x 10 bent over lat raise 10 bent over y raise 10 shoulder cranks Then 2x 10 each side single leg calf raises 10 banded RDL into 10 monsters 2/6/26 (5 Rounds for reps) 10 Min Alt ... Continue Reading

CrossFit D.E.C.K – CrossFit Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run (If you have a 20# vest or body armor, wear it.)In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afg ... Continue Reading