CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x 10 front squats 10 push jerks 10 power cleans Clean (Bear Complex 10 EMOM ) at 60% of clean – I squat clean -1 push press -1 back squat -1 back push press 06/03/2017 (AMRAP – Rounds ... Continue Reading

CrossFit D.E.C.K – CrossFit Optional sunday Wod (Time) 5 Rounds 4 ring muscle ups 4 snatch 70/50kg 8 cal row/ rideWit’s workout – this is entirely optional! Feel free to do anything you wish to do or change any movements.

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 400m run 2x 10 lunges 10 arch to hollow CrossFit Games Open 17.2 (AMRAP – Reps) 12 Minute AMRAP 2 rounds of: 50-ft. weighted walking lunge 16 toes-to-bars 8 power cleans Then 2 rounds of: 50-ft. ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 minutes shoulder stability 10 push up 10 eagles 100m run Bench Press (5×4 – 70%) 15 minutes 03/03/2017 (2 Rounds for reps) 2 rounds for reps 90 second stations: 30 second transitions ... Continue Reading

CrossFit D.E.C.K – CrossFit Happy Birthday Cassie you champion!!!!!! (Time) In Pairs 30 Rounds (1 for 1) 4 Pull ups 3 Handstand push ups 8 Box Jumps 24/20 ” 7 Hang Power Cleans 40/30kg