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 Stand up Speak out Stop it (Time) With a Partner complete each at same time 30 Power Clean And Jerk 60 /40 kg ... Continue Reading

CrossFit D.E.C.K – CrossFit Kids 5+ Teens week 7 (No Measure) Death by burpees warm up Who can last to 15!?! Danger: the world is at war. You are the last rowdy teenagers left and must go into intense training to fight the advancing zombie army. In ... Continue Reading

CrossFit D.E.C.K – CrossFit Box warm up 2 (No Measure) 3 x 30 sec box hip stretch 30 sec kettle bell hang 30 sec lateral box step over Kettle Bell 300 V2 (Time) For Time in Partners @ 24/16 kg 50 V-Ups 100 Meter farmer Carry Each 50 Double Bell Thus ... Continue Reading

CrossFit D.E.C.K – CrossFit Snatch Warm-up 6 (No Measure) 30x Change Plate bent over flyes 10x Dead-Bugs 3x 10x Power Snatch 10x Overhead squat 10x arch to hollow Tabata Strict Toe To Bar and Strict Pull up (AMRAP – Reps) 8 x 20 second Alterna ... Continue Reading

CrossFit D.E.C.K – CrossFit Clean and Jerk warm up (No Measure) 3x 5 Front Squats 5 Cleans 5 Push press 5 Split Jerks Front Squat (20 Minutes 5 x 2 @ 85%) Clean and Jerk (Idea for workout) 06/06/2016 (AMRAP – Rounds and Reps) 12 Minute Asc ... Continue Reading