CrossFit D.E.C.K – CrossFit Moving Warm-up 2 (No Measure) 3x 10 m high knees 3 inchworms 10 m heels to bottom 10 star jumps Partner Saturday Nov (AMRAP – Reps) 30 Minute AMRAP In Partners 10 Rounds 1 for 1 10 Dumbbell Snatch 22.5/15 kg 10 Push ... Continue Reading

CrossFit D.E.C.K – CrossFit Mobility Flow (No Measure) 60-60 Shoulder Rotations 10 Wall Angels 30 sec pec stretch either sides Roll down in to 2x inch worms 3 way wrist press, back/side/forward 30 sec side squat with thoracic twist 1:1 Mountain clim ... Continue Reading

CrossFit D.E.C.K – CrossFit Dead warm up 3 (No Measure) 3x 10 Good mornings 10 Eagles 10 Jumping jacks Deadlift (10 Minute EMOM) 10 minute alternating EMOM 8 Handstand push-ups Odd minute 8 Deadlift @ 60% Even minute 10/11/2016 (Time) For time 5 ... Continue Reading

CrossFit D.E.C.K – CrossFit Cossack Warm-up (No Measure) 3 x 10 face pulls 10 each leg – Cossack squat 3 each leg – Lateral Jumps – pause under control on each side Ab 22 (Time) In 6 Minute 2 Rounds 20 V-ups 30 Crunch Side to side heel taps 20 ... Continue Reading

CrossFit D.E.C.K – CrossFit Kids 5+ Energy Warm up! (No Measure) Tall jumps and silly shakes Wrist rolls Shoulder and Arm rolls Tall reach in to Inchworms Air Squats Push ups Warm-up (No Measure) Tabata Single leg vups Plank twists Metcon (AMRAP  ... Continue Reading