CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Tabata Hollow Hold Bottom of Squat Hold Back Squat (8 x 2 Minute Rounds 3 x 75%) CrossFit Games Open 12.4 (AMRAP – Rounds and Reps) 12-minute AMRAP of: 150 Wall-Ball Shots, 20# / 14# 90 Doub ... Continue Reading

CrossFit D.E.C.K – CrossFit Snatch warm up (No Measure) 20 leg and arm plank lifts 20 plank shoulder taps 20 side twist activations (ten each side) 3x 10 Pass Through 10 Power Snatch 10 overhead squats Snatch (6 EMOM ) 1 Snatch 1 Hang Snatch 75% ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) The Blame Dan warm-up (as a group) 41 hollow hold ball pass round the circle 41 iron chair ball pass down the line 41 Mexican wave burpees (while everyone holds plank) The Tiptonic (happy birthday Dan ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x 10 Jumping Squats 10 top of push up to plank 10 Pass through lunges Leap Frog (Distance) 3 attempts for a max effort broad jump *from standstill*2 Minutes Heavy Fran (Time) For Time 21 Thrusters 40 ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 x 10 Kosac Squats 10 Power Clean 10 Push Jerk with hold Clean and Jerk (20 Minutes) 4 x 2 at 60% 3 x 2 at 70% 3 x 1 at 80% 2 x Heavy reset each lift in set but do not rest more than 2 se ... Continue Reading