CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x 10 leg swings each side 10 air squats 1 second hold at bottom 10 cleans Clean (To get weight for Workout) Squat it (Time) 5-4-3-2-1 Squat cleans – 80% 1 rep max Ring Muscle ups OR 2x Ring ... Continue Reading

CrossFit D.E.C.K – CrossFit

CrossFit D.E.C.K – CrossFit Crossfit Games Open 18.2 (Ages 16-54) (Time) 1-2-3-4-5-6-7-8-9-10 reps for time of: Dumbbell squats 50/35 lb Bar-facing burpees -12 minute time cap – If you finish under the time cap, use remaining time to complete ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 100 Calorie air bike as teams 02/03/2018 (Time) In Pairs 200 Slam balls *1 Partner runs 200m while partner 2 works* 100 Sit ups (syncro clap at top) 200 Kettlebell swings 24/16kg *1 partner runs 200m ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x 10 jump to split 10 eye level split jerks 10 split jerks Split Jerk (3-3-3- 85%) 15 Minutes Nice girls (Time) 3 Rounds for Time 50 Air Squats 21 Sit ups 30 Ball slams 10/7 kg Nastier Girls Cros ... Continue Reading