CrossFit D.E.C.K – CrossFit Skipping (No Measure) 2 Minutes Double Unders Roller mobility (No Measure) 6 mins Pick 3 muscle and move though the 4 steps for 2 minutes on each area Rossco (Time) For time: 400m run 66 Double Unders 400m run 66 burpee b ... 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

CrossFit D.E.C.K – CrossFit Clean warm up (No Measure) 3 mins Shoulder mobility 3x 10 Arc to hollow 10 Power clean 10 Front Squat Hollyman (Time) 30 Rounds For time 5 Wall balls 10 / 7 kg 3 Handstand Push ups 1 Squat Clean 100 / 65 kg or 75% of ... Continue Reading

CrossFit D.E.C.K – CrossFit Snatch warm up (No Measure) 3x 10 Pass Through 10 Good morning 10 Power Snatch CrossFit Games Open 16.3 (AMRAP – Reps) AMRAP 7 minutes 10 power snatches 3 bar muscle-ups Men use 75 lb. Women use 55 lb.Weight 34 / 25 ... Continue Reading

CrossFit D.E.C.K – CrossFit Med ball warm up (No Measure) 3x 30 sec Top of Push up 30 sec Bottom of Squat with Med ball 30 sec Jumping Jacks 29/09/2015 3 mins 24 run sit up slam balls (Time) Every 3 minutes for 24 Minute Complete 200m 15 Sit ups 20 ... Continue Reading