CrossFit D.E.C.K – CrossFit Daniel V (Time) In honor of Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq June 8th 2006. METCON For Time: 50 chest to bar pull-ups 400 meter run 21 Thruster, 95# 800 meter run 21 Thruster, 95# 400 mete ... Continue Reading

CrossFit D.E.C.K – CrossFit Shoulder warm up 4 (No Measure) 3 x 10x Mountain Climber Thoracic Twist 10x Side Plank Twists 10x Single Dumbbell deadlift Shoulder Press (15 Minutes 3 x 3@ 80 %) 14/01/2022 (Time) For Time 50 Alternating Dumbbell sna ... Continue Reading

CrossFit D.E.C.K – CrossFit 3×5 back squat power superset (3×5) 20 minutes 5x at 70% 5x at 75% 5x at 80% Spend ten minutes warming up. Once at working sets superset back squats with 3-5 box jumps 32/30″ focusing on power. ... Continue Reading

CrossFit D.E.C.K – CrossFit Snatch warm up (No Measure) 3x 10 Pass Through lunge twist 10 Power Snatch 10 overhead squats Power Snatch (12 Minute EMOM) 4 Minutes 2 x mid thigh pause power snatch 4!Minutes 2 x knee pause power snatch 4 Minutes 2 x to ... Continue Reading

CrossFit D.E.C.K – CrossFit Hip warm up (No Measure) 3 Rounds 10 Scorpions 10 Left leg hip Pulse 10 Right leg Hip Pulse 30 Sec Glute Bridge Front Squat (25 Minutes 7 RM) 10 Minutes 3 x 3 @ 50% 2 sec pause parrlel 2 sec bottom Remaining 15 work t ... Continue Reading