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 Muscle-ups (8 minute EMOM) 1 – 5 muscle ups per minute 5 – 10 ring rows odd minute 5 – 10 ... Continue Reading

CrossFit D.E.C.K – CrossFit Skipping (No Measure) 2 Minutes Double Unders 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. ... Continue Reading

CrossFit D.E.C.K – CrossFit Clean and Jerk warm up (No Measure) 3x 10 Front Squats 10 Cleans 10 Split Jerks Split Jerk (12 min EMOM) All @ 70 % 1 x Squat Clean 2 x Front Squat 1 x Spilt Jerk 07/09/2015 3 rounds wall balls burpees (Time) 3 Rounds ... Continue Reading

CrossFit D.E.C.K – CrossFit Arc power warm up (No Measure) 10 Arc to Hollow 10 Power Clean 10 Push up Pause Back Squat (20 minutes 5 x 3 @ 60 %) 1 sec Pause @ parallel 1 sec Pause @ bottom 03/11/2015 Run Pull push power (Time) For time 800m Run ... Continue Reading

CrossFit D.E.C.K – CrossFit Moving warm up (No Measure) 3x 10 Jumping Squats 10 Meter high knees 10 Meter inch worms Minute on minute off fight gone bad (AMRAP – Reps) 3 rounds 1 minute per exercise 1 minute rest Wall balls 10 / 7 KG Sumo hi- ... Continue Reading