CrossFit D.E.C.K – CrossFit Samson warm up (No Measure) 3x 30 sec Samson Stretch 30 sec Mountain Climbers 30 sec Star Jumps Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps ... Continue Reading

CrossFit D.E.C.K – CrossFit Thruster warm up (No Measure) 10 Power Clean 10 Front Squats 10 Push Press Kalsu (Time) For time 100 Thrusters 60/40kg 5 Burpees at bottom of ever minute

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 5 x 3 with 2 Sec pause at bottom) Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 5 ... Continue Reading

CrossFit D.E.C.K – CrossFit Arc power warm up (No Measure) 10 Arc to Hollow 10 Power Clean 10 Push up Muscle-ups (12 Minute E2O2M) Every 2 minutes for 12 minutes 5 muscle ups Every odd min 5 Ring Rows Every even min 5 Ring dips 17/06/2015 (Time) 3 R ... Continue Reading

CrossFit D.E.C.K – CrossFit Snatch warm up (No Measure) 3x 10 Pass Through 10 Good morning 10 Power Snatch Hang Power Snatch (10 minute EMOM) 2 x hang snatch high pull 2 x Hang Power snatch 16/06/2015 (Time) 5 Rounds for time 10 Sumo High Pull 30/40 ... Continue Reading