CrossFit D.E.C.K – CrossFit Floor hip warm up (No Measure) 1 min floor hip sweepers 1 min couch stretch 1 min eagles Overhead warm up 2 (No Measure) 3x 30 sec Top of Push up 30 sec Over Head Squat 30 sec Good Morning Snatch Balance (20 Minutes 10 x ... Continue Reading

CrossFit D.E.C.K – CrossFit Thruster warm up (No Measure) 10 Power Clean 10 Front Squats 10 Push Press 07/07/2016 Partner Bear (Time) 50 Rounds For time 1 For 1 Bear Complex @ 70 / 45 kg 1 x Power Clean 1 x Front Squat 1 x Push Jerks 1 x Back Squat ... Continue Reading

CrossFit D.E.C.K – CrossFit Dead warm up 3 (No Measure) 3x 10 Good mornings 10 Eagles 10 Jumping jacks Deadlift (20 Minutes 6 x 3 @75%) 07/11/2015 truster pwer burpee (Time) For time 7 Rounds 7 Thrusters 40 / 30 kg 7 Power cleans 40 / 30 kg 7 Ba ... Continue Reading

CrossFit D.E.C.K – CrossFit Hip warm up (No Measure) 3 Rounds 10 Scorpions 10 Left leg hip Pulse 10 Right leg Hip Pulse 30 Sec Glute Bridge Skills Warm up (No Measure) 3 x 30 sec Bottom of Dip Swing 30 Sec Ring Row 30 Sec Hand Stand Shoulded tap Bac ... Continue Reading

CrossFit D.E.C.K – CrossFit Kids 5+ Sunday is funday but if you wana sweat (AMRAP – Rounds and Reps) 20 AMRAP 1 snatch 80/55kg 2 box jumps 36/32″ 3 ring muscle ups 200m run