CrossFit D.E.C.K – CrossFit Samson warm up (No Measure) 3x 30 sec Samson Stretch 30 sec Mountain Climbers 30 sec Star Jumps Kelly (Time) 5 Rounds for time of: 400m Run 30 Box Jumps, 24” / 20” 30 Wall-Ball Shots, 20# / 14#

CrossFit D.E.C.K – CrossFit Thruster warm up (No Measure) 10 Power Clean 10 Front Squats 10 Push Press Deck Bear Complex (15 Minutes 3RM) Power Clean Front Squat Split Jerk Back Squat Split Jerk Kettle Bell 300 (Time) For Time 25 V-Ups 50 Snatches ( ... Continue Reading

CrossFit D.E.C.K – CrossFit shoulder stretch (No Measure) 5 minutes Shoulder mobility Band Arc to Hollow Skipping (No Measure) 2 Minutes Double Unders 30 Muscle-Ups (Time) 30 muscle-ups for time10 min time cap Scale 30 ring row 30 ring dips in lots ... Continue Reading

CrossFit D.E.C.K – CrossFit Clean and Jerk warm up (No Measure) 3x 10 Front Squats 10 Cleans 10 Split Jerks Clean and Jerk (Every 2 mins for 6 rounds (12minutes)) Complete 1 Rep start at 65% work to 90% 09/01/2015 (Time) Partner Workout For ... Continue Reading

CrossFit D.E.C.K – CrossFit Squat warm up (No Measure) 5 min Ankle Mobility 10 Good mornings 10 Air Squat 30 sec Inch Worms Front Squat (14 Minutes 3 x 1 95%) Snatch (Every 2 min for 14 min 3/3/2/2 65%- 80% 1/1/1 85%) Football Row (A ... Continue Reading