CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x 10 Good Mornings 10 Power Cleans 10 Push Jerks Back Squat (3×5- 80%) 15 Minutes The Ben Smith complex (as pairs) (Time) Buy in 50 Toes to Bar 20 Rounds (1 for 1) 3 deadlifts 2 cleans 1 jer ... Continue Reading

CrossFit D.E.C.K – CrossFit

CrossFit D.E.C.K – CrossFit Power warm up (No Measure) 10 Hollow rocks 10 Power Clean 10 Push up Crossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 20 minutes of: 8 Toes-to-bars 10 Dumbbell Hang C& ... Continue Reading

CrossFit D.E.C.K – CrossFit Kids 5+ Benchmark WOD Enliven DECK Challenge (AMRAP – Reps) Alternating Tabata Burpees Slam Balls 7kg Benchmark WOD Enliven DECK Challenge (Time) 10-9-8-7-6-5-4-3-2-1 Kettlebell swings Goblet squats

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Tabata Alternating hand stand hold Plank Push Press (5-4-3-2-1-1-1) x 5- 70% x 4- 75% x 3- 80% x 2- 85% 3 x 1- Increase each set Crossfit.com 02022018 (AMRAP – Rounds and Reps) 2 ... Continue Reading