CrossFit D.E.C.K – CrossFit Breaking Point (Time) For Time Row 30/21 cals 40 Shoulder to Overhead 50/30 kg 30 Toe to Bar 40 wallball 10/7 kg Rodeo (Time) For Time 7 Clean and Jerk 35/25 kg 6 Lateral Burpee Over Box 20 inc 11 Clean and Jerk 45/35 kg ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up snatch 4 (No Measure) 3x 10 Pass Through 10 Power Snatch 10 Overhead Squat Snatch Balance (12 Minute EMOM ) 4 Minutes @ 60 % 1 x Snatch Knee Pause pull 1 x Power Snatch 1 x Snatch Balance Rest 1 Minute 3 Minut ... Continue Reading

CrossFit D.E.C.K – Midday Metcon 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 ... Continue Reading

CrossFit D.E.C.K – CrossFit Stretch (No Measure) 5 Minutes Ankle Mobility Med ball slow controlled squat Strict Toes-To-Bar (6 Minute Alternating EMOM) Strict Pull up (6 Minute Alternating EMOM) Strict Pull up Handie a bike ride (Time) 3 Rounds 10 m ... Continue Reading

CrossFit D.E.C.K – CrossFit Eagle warm up (No Measure) 10 Eagles 10 Mountain Climbers 30 Sec top of Push up The Seven (Time) 7 Rounds of: 7 Handstand Push-ups 7 Thrusters, 135# 7 Knees-To-Elbows 7 Deadlifts, 245# 7 Burpees 7 Kettlebell Swings, 70# 7 ... Continue Reading