CrossFit D.E.C.K – CrossFit Skills warm 2 (No Measure) 3 x 30 sec Hollow hold 30 sec Superman hold 30 sec Shoulder taps Skills test One round only 0-2 minutes 1 Max effort Strict Toes to Bar 2-4 minutes 1 Max effort set Push-ups 4-6 minutes 1 Max ef ... Continue Reading

CrossFit D.E.C.K – CrossFit Sunday optional (Time) 10 rounds 3 ring muscle ups 2 squat snatch (increase weight every round) Then 5 rounds 6 bar muscle ups 2 power clean and jerks (increase weight every round)

CrossFit D.E.C.K – CrossFit Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afgha ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Alternating Tabata 1 Legged Kettlebell Deadlift (alt sides) Hollow Hold Deadlift (20 Minutes 6 x 3 – 75 %) 16/01/2020 (3 Rounds for reps) 3 x 4 Minute Rounds : 4 Minutes Rest 15/10 Calorie B ... Continue Reading

CrossFit D.E.C.K – CrossFit Bear warm up (No Measure) 10 Eagles 10 Push ups 20m Bear Crawl The holy Grail (Work to heavy) Unbroken 1 Power Snatch 2 Overhead Squat 3 Power Clean 4 Front Squat 03/08/2017 team (Time) In Teams of of 4 Row 2000m Bear cra ... Continue Reading