CrossFit D.E.C.K – CrossFit Roller mobility (No Measure) 6 mins Pick 3 muscle and move though the 4 steps for 2 minutes on each area Bear warm up (No Measure) 10 Eagles 10 Push ups 20m Bear Crawl 06/03/2015 5 Rounds max Kettlebell (5 Rounds for reps ... Continue Reading

CrossFit D.E.C.K – CrossFit Snatch 2 (No Measure) 3 x Pass Through Snatch High Pull Overhead Squat High-Hang Snatch (8 Minute EMOM) Start @ 65 % Increase weight every 2 minutes Lucia (Time) For time 32 Cal Row / 2 mins 2 Snatch 50 / 35 kg 2 Over ... Continue Reading

CrossFit D.E.C.K – CrossFit Shoulder Press (15 Minutes Heavy 3 RM) Front Squat (15 Minutes 3 x 3 @ 80 %)

CrossFit D.E.C.K – CrossFit Mobilities (No Measure) Wrists/arms/shoulders/hips/knees/ankles Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press (R ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm up (No Measure) 3 x 10 Good Mornings 10 Air Squats 10 Push Press 50m shuttle Ring Rows (Odd minute 5 x 3 – 5 reps) Ring Dips (Even minute 5 x 3 – 5 reps) 10 mins EMOM OR Muscle-ups (every 2 minute 3 ̵ ... Continue Reading