CrossFit D.E.C.K – CrossFit Lizard warm up (No Measure) 3 x 10 eagles 5 Meter lizard walk Bench Press (20 Minutes 1 RM) 05/05/2017 Air bike fun (AMRAP – Rounds) 25 minute EMOM 5 Rounds Min 1 10 Bench Press 70/45 kg Min 2 10 Front Squat 70/45 k ... Continue Reading

CrossFit D.E.C.K – CrossFit Overhead warm up (No Measure) 3x 30 sec Pass through 30 sec Over head Squat 30 sec Inch Worms Overhead Squat (20 minutes 5 RM) Amanda (Time) 9-7-5 Muscle-ups Snatch, 135#/95#Weight 61/43 kg

CrossFit D.E.C.K – CrossFit Shoulder stretch (No Measure) 5 minutes Shoulder mobility 60/60 Shoulder rotation YMCA Arc to Hollow Strict Handstand Push ups (9 Minute Alternating EMOM) L-Sit Pull-ups (9 Minute Alternating EMOM ) Strict Toes-To-Bar (9 ... Continue Reading

CrossFit D.E.C.K – CrossFit Floor hip warm up (No Measure) 1 min floor hip sweepers 1 min couch stretch 1 min eagles Front Squat 02/05/2017 (2 Rounds for weight) 25 Minute EMOM @ 70% 5 min 5 x Front Squat 5 min 4 x Hang Clean 5 min 3 x Thrusters ... Continue Reading

CrossFit D.E.C.K – CrossFit Power warm up (No Measure) 10 Hollow rocks 10 Power Clean 10 Push up Challenge benchmark WOD (AMRAP – Rounds and Reps) 25 Minute AMRAP 10 hang power cleans 50/35 kg 15burpee 20situps 200m Run