CrossFit D.E.C.K – CrossFit Snatch Warm-up 2 (No Measure) 3x 10 Snatch shrug high elbows 10 Hang Power Snatch 10 Overhead Squats Hang Snatch (12 Minute EMOM ) 8 Min @ 80% 1 x snatch 1 x Hang snatch increase weight for last 4 minutes 13/07/2016 ( ... Continue Reading

CrossFit D.E.C.K – CrossFit Egg Warm-up (No Measure) 3x 10 arch to hollow 10 mountain climbers 10 egg flips 12/07/2016 (AMRAP – Rounds and Reps) 35 AMRAP 30 Pullups 30 Burpee box jumps 24″/20″ 60 Double unders 20 Chest to bar 20 Bu ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x 10 air squats 10 hang clean 10 shoulder to overhead 100m run Back Squat (20 Minutes 3 x 8 @ 70%) Partner DT (AMRAP – Rounds) 20 AMRAP 12 Deadlifts 70/50kg 9 Hang clean 6 Shoulder to overh ... Continue Reading

CrossFit D.E.C.K – CrossFit Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afgha ... 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