CrossFit D.E.C.K – At Home Training Warm-up (No Measure) 6 inch worms 8 eagles 10 air squats Metcon (No Measure) 3rds Weighted Object..milk bottle, water bottle, backpack 10 weighted object ground to overhead 10 weighted object bent over rows 20 bur ... Continue Reading

CrossFit D.E.C.K – CrossFit Sunday if you wanna (Time) 4 rounds 4-6-8 Bar muscle ups 2-3-4 Squat clean and jerk *Increase weight each round*

CrossFit D.E.C.K – CrossFit Warm-up tabata (No Measure) Tabata Air squats Arch to hollow Alternating Bench Press (15 Minute 3 x 5 @75%) Saturday Partner 12/08/2017 (Time) In Pairs For Time Run 800m Together 10 Rounds (1 For 1 Rounds) 15 Wallball ... Continue Reading

CrossFit D.E.C.K – CrossFit Snatch Warm-up 2 (No Measure) 3x 10 Snatch shrug 10 Hang Muscle Snatch 10 Power Snatch Snatch Balance (15 minutes work to heavy) Snatch M/U Fun (Time) 20 Minute ascending ladder 1-3-6 Snatch 50/35 kg Muscle Up/ Strict Pul ... Continue Reading

CrossFit D.E.C.K – CrossFit Power warm up (No Measure) 10 Hollow rocks 10 Power Clean 10 Push up Power Clean (10 minute EMOM ) 6 reps per round unbroken First 5 Rounds working up weight Next 5 Rounds all at same weight 10/08/2017 5 Rounds run Power ... Continue Reading