CrossFit D.E.C.K – CrossFit Thruster warm up (No Measure) 10 Power Clean 10 Front Squats 10 Push Press Hang Clean (15 mins to find heavy complex ) 1 x Clean 2 x Hang Clean 1 x Split Jerk Nasty Girls (Time) 3 Rounds for time of: 50 Air Squats 7 Muscl ... Continue Reading

CrossFit D.E.C.K – CrossFit Snatch warm up (No Measure) 3x 10 Pass Through 10 Good morning 10 Power Snatch Snatch (14 Minute E2MO2M) 3 @ 65 % 3 @ 70 % 2 @ 75 % 2 @ 80 % 1 X 3 @ 85% 5 Round for time Kettlebell Snatch Run (Time) 5 ... Continue Reading

CrossFit D.E.C.K – CrossFit Eagle warm up (No Measure) 10 Eagles 10 Mountain Climbers 30 Sec top of Push up Run 100m Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20 ... Continue Reading

CrossFit D.E.C.K – CrossFit Hip warm up (No Measure) 10 Left leg hip Pulse 10 Right leg Hip Pulse 30 Sec Glute Bridge 2 Minute Burpee Challenge (AMRAP – Reps) In 2 Minutes Complete as Many Burpees as Possible 20/02/2015 (Time) For Time Run 800 ... 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 (15 minutes 3 x 1 @ 90 %) CrossFit Games Open 15.1 (AMRAP – Rounds and Reps) 9-Minute AMRAP of: 15 Toes ... Continue Reading