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

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 (15 Minutes 5 x 3 @ 80%) DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 10 ... Continue Reading

CrossFit D.E.C.K – CrossFit Sumo warm up (No Measure) 10 Pass through 10 Overhead squat 10 Sumo high pull Regionals 2015 event 3 (Time) For time 1600 m run 50 overhead squats 60 / 40kg 100 sit-ups 150 double-unders 50 sumo deadlift high pulls 60 / 4 ... Continue Reading

CrossFit D.E.C.K – CrossFit Bear warm up (No Measure) 10 Eagles 10 Push ups 20m Bear Crawl Turkish Get Up (10 mins ) Kettle Bell 300 (Time) For Time 25 V-Ups 50 Snatches (25 Left 25 Right) 25 Pushups 50 Swings 50 Burpees 50 Clean & Press (25 Le ... Continue Reading