CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 2 x 10 Single Arm Kettlebell Press (bell facing up) each arm 2 x 10 Face-pulls 10x 30 Second Handstand Hold 10 Arch to Hollows 10 fast feet plate jumps Shoulda Slept in (Time) 5 Rounds 10 Handstand Pu ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 5 Minutes Ankle Mobility 3x 10 Hang Power Cleans 10 Mountain Climbers 10 Air Squats Back Squat (10×2-@ 80% every 90 sec) Hang in there (Time) For Time 20 Hang Power Clean 60/40kg Run 200m 15 ... Continue Reading

CrossFit D.E.C.K – CrossFit Air Warm up (No Measure) In 3 teams ride 100 Cal change every 30 sec Oh BELL no!! (AMRAP – Rounds and Reps) 6 Minute AMRAP -20 Kettlebell Snatch (10 each arm) 24/16kg -20 Front Rack Lunges – 20 Sit-ups Better ... Continue Reading

CrossFit D.E.C.K – CrossFit Clean and Jerk Warm-up (No Measure) 30x Shoulder Cranks with Change plates 3x 10x Power Cleans 10x Front Squats 10x Split Jerks Clean and Jerk (8 EMOM 75%) – 1 clean -1 hang clean -1 split jerk *3 second hold at ... Continue Reading

CrossFit D.E.C.K – CrossFit Optional Sunday funday (whit is doing the team series workouts which you can do if you’d rather….or anything you want!) (Time) 5 rounds 5 burpees over kettlebell 10 kettlebell swings 24/16 15 goblet squats 2 r ... Continue Reading