CrossFit D.E.C.K – CrossFit A weeks worth of quotas (Time) 50 chest to bar pull-ups 25 burpee box jump overs 40 toes to bar 20 burpee box jump overs 30 bar muscle ups 15 burpee box jump overs 20 ring muscle ups 10 burpee box jump overs Then 5-4-3-2- ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 x 10 x Push-ups Change width 10 x Eagles 10 x Arch to hollow Bench Press (5 x 3 – 75 % ) 01/02/2020 (AMRAP – Rounds and Reps) In Partners 25 Minute AMRAP (round for round) 4 Bar Musc ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Ankle/hip mobility Tabata Bottom of active squat Upside down kettlebell walk 2 X kettlebell Back Squat (6 x 3 – 75%) Strength in depthish clean ladder (Time) 30 double Unders 10 power clean ... 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

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) The Stick Game Warm up to EMOM Snatch (10 Minute EMOM) 3 Minutes (same weight) -1 Power Snatch – 1 Hang Snatch – 1 Overhead Squat 3 Minutes (same weight) – 1 Squat Snatch – 1 H ... Continue Reading