CrossFit D.E.C.K – CrossFit Sunday optional (Time) 2 rounds 5 squat snatch (increase weight as desire) 10 burpee box jumps/double box wall over 15 toes to bar /v-ups 2 rounds 5 squat snatch (keep increasing) 10 burpee box jumps 15 chest to bar pull- ... Continue Reading

CrossFit D.E.C.K – CrossFit Moving Warm-up 3 (No Measure) 3x 10m side to side 10 Air squats 10m Heels to bottom 10 Arc to Hollow 08/08/2020 (AMRAP – Reps) In Partners 50 Strict Handstand Push-ups together/ Double Dumbbell Strict Press/ Box Pik ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Alternating Tay’bata 1: Stupid leg pose 2: Tangent story Not really…. 1: Hollow Rocks 2: slow controlled squats CrossFit Games Open 14.5 and 16.5 (Time) For Time: 21 Thruster, 95#/65# 21 B ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 x 5 Mountain Climbers with Reach 10 Banded Push Press with pull apart at top 5 Power Snatch 5 Overhead Squats Overhead Squat (15 Minutes 5 x 3- 65 % From FLOOR ) Or Front Squats 06/08/2020 (AMRA ... Continue Reading

CrossFit D.E.C.K – CrossFit Mobility Flow (No Measure) 60-60 Shoulder Rotations 10 Wall Angels 30 sec pec stretch either sides Roll down in to 2x inch worms 3 way wrist press, back/side/forward 30 sec side squat with thoracic twist 1:1 Mountain clim ... Continue Reading