CrossFit D.E.C.K – CrossFit Sunday optional ac 5 (Time) 10x 4 bar muscle ups/ 8 push-ups 6 double dumbbell burpee power clean /40s plank hold Then 6-5-4-3-2-1 Ring muscle ups/ X3 toes to rings Squat clean and jerk/back squat off rack *increasing wei ... Continue Reading

CrossFit D.E.C.K – CrossFit Happy birthday Blake (Time) For Time 15 Chest to Bar 10 Thrusters 40/30 kg 12 Chest to Bar 20 Thrusters 40/30 kg 9 Chest to Bar 30 Thrusters 40/30 kg Rx + BMU 70/50- 60/40-40/30kg 20 minute cap

CrossFit D.E.C.K – CrossFit Snatch Ready (No Measure) 3 x (3rd with barbell) 5 x Snatch Pull 5 x Power Snatch 5 x Overhead Squats 5 x Snatch Balance Snatch (10 Minute EMOM) 0-4 Min: 1 Hang Power Snatch 1 Power Snatch 1 Overhead Squat 4-8 Min: 1 Powe ... Continue Reading

CrossFit D.E.C.K – CrossFit Covid Friendly Flow (No Measure) 30 Non weighted Bent over Y/T’s 30 Second Chest/shoulder/ hip opener each side 10 Floor facing Wall angles 3x Jefferson Curls wrist mobilities Mountain Climber with reach Frog to cro ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Ankle/ Hip Mobility 2 x 5 Clean Pull 5 High Hang Power Clean 5 Power Clean 5 Front Squats 5 Squat Clean 3 Split Jumps 3 Eye Level Split Jerks 3 Split Jerks Pause in dip/ Receiving 3 Split Jerks Comple ... Continue Reading