CrossFit D.E.C.K – CrossFit Circuit Warm Up (No Measure) 3 rounds 30 sec Inch Worms 30 sec Star Jumps 30 Sec Slow Controlled Squat At the end of 3 rounds run 100m Circuit 1 (AMRAP – Rounds and Reps) 4 Minute AMRAP 10 Push up 10 Kettle bell swi ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up 3x 30 sec Arc to Hollow 30 sec Mountain Climbers 30 sec Eagles Metcon (Time) Running Clock 0 – 8 Minutes 3 Rounds 5 Muscle ups / Pull ups – Push ups 25 Wall balls Rest any Remaining Time Metcon (Time) ... Continue Reading

CrossFit D.E.C.K – CrossFit Stretch (No Measure) 5 Minutes Ankle Mobility Med ball slow controlled squat Handstand Walk (Distance) 3 Minutes Max Meters Handstand Walks/ Push ups / Holds Olympic Lifting Total (Total Weight) 15 Minutes Each Movement

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 Dips (odd minute 3 – 5 reps) in muscle up if possible Double-Unders (even minute no more than 50) 12 m ... Continue Reading

CrossFit D.E.C.K – CrossFit Snatch warm up (No Measure) 3x 10 Pass Through 10 Good morning 10 Power Snatch Overhead Squat (Every 90 secs for 10 Rounds @ 75 %) 1 x Snatch pull 1 x Power Snatch 1 x Hang power snatch 3 x Overhead Squat 02/03/2015 ( ... Continue Reading