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 Push Press (15 mInutes 5 x 5 Push press @70 %) 21 – 15 – 9 (Time) 21 – 15 – 9 Bu ... Continue Reading

CrossFit D.E.C.K – CrossFit Snatch warm up (No Measure) 3x 10 Pass Through 10 Good morning 10 Power Snatch Power Snatch (10 minutes EMOM 3 reps) work for heavy Amanda (Time) 9-7-5 Muscle-ups Snatch, 135#/95#Weight 40 / 60 kg 15 Minute cap

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 (20 Minutes 3 x 2 @ 80 %) 08/04/2015 (AMRAP – Rounds and Reps) 12 Minute AMRAP 12 Knees to arms 12 Dead ... Continue Reading

CrossFit D.E.C.K – CrossFit () 09/01/2015 (Time) Partner Workout For time 25 Clean and Jerks 60/40kg 50 Pull ups 75 Box Jumps 24/20 inch 100 Wall balls 10/7kg 75 Box Jumps 24/20 inch 50 Pull ups 25 Clean and Jerks 60/40kgPartner workout

CrossFit D.E.C.K – CrossFit Dead warm up (No Measure) 3x 10 Jumping squats 10 push ups 10 deadlifts Muscle-ups (10 minute EMOM) 3 x muscle up ever minute or odd minute 5 x ring row even minute 5 x ring dip 06/03/2015 (5 Rounds for reps) 5 rounds 3 M ... Continue Reading