CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x 10x kettle-bell 1 legged deadlifts 10x egg flips 10x arch to hollow Deadlift (5 x 3 – 70 %) 20 Minutes 2/3/19 (Time) 10 Rounds 5 Chest to bar Pull-ups 1 Deadlift 80 % 1RM 3 Ring Muscl ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) In partners 3x each Plank hold/100m run Iron chair/ 100m run Active hang/100m run 1/3/19 (Time) In partners 200 kettlebell swings 24/16kg 200 sit ups 200 medball box step overs 200 burpees Partner A w ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x (3rd with barbell) 5x segmented clean pulls 10x front squats 5x dip balance bottom and top 5 X push jerk Clean and Jerk (8 Minute EMOM) 1 Power clean 1 Clean and Jerk Work to Heavy Strength In Dept ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up neck shoulder (No Measure) 3x 6 x Side plank arm raise Pull up hold 6 x look left look right 3 x partner hanging press L-Sit Pull-ups (6 Minute Alternating EMOM) Strict Toes-To-Bar (6 Minute Alternating EMOM) 02/0 ... Continue Reading

CrossFit D.E.C.K – CrossFit Kids 5+ Mobilites (No Measure) 5 controlled spins each way Wrists Elbows Shoulders Waist Knees Ankles 5 second plank 10 Brain bursts (opposite arm & leg) 5 second plank 5 second hollow hold 10 dead bugs 5 second holl ... Continue Reading