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 Back Squat (20 Minutes 5 x 2 @ 75 %) 09/11/2015 Burpee Clean (Time) For Time 10 Burpee 30 Power Clean and Jerk 60 / 40 kg ... Continue Reading

CrossFit D.E.C.K – CrossFit Air squat warm up (No Measure) 3x 30 sec Pass Through 30 sec Air Squat 30 sec Inch Worms 07/11/2015 truster pwer burpee (Time) For time 7 Rounds 7 Thrusters 40 / 30 kg 7 Power cleans 40 / 30 kg 7 Bar facing Burpee 15 min ... Continue Reading

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