CrossFit D.E.C.K – CrossFit Thruster warm up (No Measure) 10 Power Clean 10 Front Squats 10 Push Press Thruster (20 Minutes 3RM) Allstar Workout 1 (AMRAP – Rounds and Reps) Teams of Three 7 Minute AMRAP 7 Burpee Box Jumps 24/20 inch 7 Thruster ... Continue Reading

CrossFit D.E.C.K – CrossFit Clean and Jerk warm up (No Measure) 3x 5 Front Squats 5 Cleans 5 Push press 5 Split Jerks Strength Vs Strategy (Weight) 6 Minute EMOM 3 x Deadlift 2 x Hang Clean 1 x Jerk Bestie Barbell (AMRAP – Reps) In teams of Th ... Continue Reading

CrossFit D.E.C.K – CrossFit Kids 5+ Warm-up (No Measure) Dodgeball warm up Teens Week 4 (No Measure) Snatch- technique with sticks then 6 EMOM 1 snatch pull 1 snatch 2 burpees over bar Workout 2 rounds of 1 min 30 stations. 20 second transition. Bur ... Continue Reading

CrossFit D.E.C.K – CrossFit Box Stretch (No Measure) 3 x 30 sec box hip stretch 30 sec kettle bell hang 30 sec Nose to wall Handstand Hold Deadlift (20 Minutes 4 x 3 @ 75 %) Metcon (6 Rounds for reps) 6 x 2 Minute Rounds In 2 minutes Row 300 m t ... 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) 22/0 ... Continue Reading