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

CrossFit D.E.C.K – CrossFit Team Series WOD 2 (Time) In Pairs -120 Double Unders (each) -120 Chest to bar Pull-ups -120 Hang Power Snatch 43/29kg -120 double Unders (each) * Pull-ups and snatch must be completed in sets of 15 before change over can ... Continue Reading

CrossFit D.E.C.K – CrossFit Team Series WOD 1 (Time) In Pairs Complete 9-15-21 Thrusters Bar- facing Burpees * Reps Must be synchronized at bottom of Thruster and chest on the ground in burpees* Weight 43/29kg12 min cap Team Series WOD 3 (Time) 50 S ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 5 Minute Ankle Mobility/Pistol Progression 3x 10 Hollow Rocks 10 Mountain climbers 3 Inch worms Alternating Tabata- Pistols/ Strict Toe to Bar – Pistols – strict toes to bar Clean your toe ... Continue Reading

CrossFit D.E.C.K – CrossFit Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Sna ... Continue Reading