CrossFit D.E.C.K – CrossFit Overhead warm up (No Measure) 3x 30 sec Pass through 30 sec Over head Squat 30 sec Inch Worms Crossfit Games Open 18.3 (Ages 16-54) (Time) 2 rounds for time of: 100 double-unders 20 overhead squats 115/80 lb 100 double-un ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 2x 20m walking Single kb shoulder activation (each side) shoulder skill warm up (No Measure) 2 rounds for quality 30 Second right side plank 30 Seconds left side plank 30 Second tuck to invert 30 Seco ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Tabata Handstand hold Bottom of squat Push Press (8 X 2 -85%) 15 minutes With friends like these (AMRAP – Rounds and Reps) 30 minute partner AMRAP 40 double dumbbell thrusters 200m dumbbell ... Continue Reading

CrossFit D.E.C.K – CrossFit Kids 5+ Crossfit Teens- Row relay warm up (No Measure) In teams: 3 Rounds each row 300m 20m Burpee broad jumps run 200m as soon as one team mate is off the rower the next team mate may begin. Crossfit Teens: 800m Stores C ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 5 minutes plate mobility Back Squat (7-7-7 – 80%) 07/03/2018 dead ballz (AMRAP – Rounds and Reps) 18 minute AMRAP 9 deadlifts 110/80kg 18 wallballs 9/7kg Every 3 minutes complete 3 bar ... Continue Reading