CrossFit D.E.C.K – CrossFit Optional Sunday (Time) 10-8-6-4-2 Bar muscle ups / strict pull-ups / renegade rows Squat snatch increasing weight Then 30 ring muscle ups/ 60 push-ups Every break in reps 10 double dumbbell burpee squat cleans 2×15/1 ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 x 10 Knee Push ups working out and in 10 Change Plate bent over Y/W/T’s Bench Press (15 Minutes to find a heavy 1 Rep ) Bench press brah or Ben’s press? Goodbye Ben and Amanda (Time) In ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 1 Minute each side Couch Stretch Hip/ Ankle Mobility 3x 10 Clam Shells each side Slow Controlled 10 Single Leg Glute Bridges (5 e/s) Back Squat (20 Minutes 5 x 3 – 65%) Pause 2 Seconds on de ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 x 10 1/2 Lunge upside down kettlebell Press (5 e/s) 5 Crocodile Roll to Superman to V-up 10 Lunge with twist Toes-To-Bar (Every 30 Seconds for 5 Rounds ) Pick a number to hold- your score is lowest ... Continue Reading

CrossFit D.E.C.K – CrossFit Mobilities (No Measure) Wrists/arms/shoulders/hips/knees/ankles Ab 11 (AMRAP – Reps) 2 rounds 30 v-hold flutter kicks 15 v-ups 30 plank hold taps 15 hollow rocks 30 alternating single leg tuck Then max reps Sit-ups ... Continue Reading