CrossFit D.E.C.K – CrossFit warm up 2 (No Measure) 3x 30 sec Arc to Hollow 30 sec Eagles 30 sec Hip Pop ups Rope Climb (10 minutes EMOM) Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-upsWeight 24/16kg Max Hollow ... Continue Reading

CrossFit D.E.C.K – CrossFit warm up 3 (No Measure) 3x 30 sec Power Clean 30 sec Over Head Squat 30 sec Good Morning Clean and Jerk (10 minutes EMOM) Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#Weight 43/30kg

CrossFit D.E.C.K – CrossFit workout 8 (No Measure) 10 Air Squat 10 Power Clean 10 Push Press Tabata Power Cleans (AMRAP – Reps) 8 Rounds Tabata Power Cleans Metcon (Time) Partner Workout 100 Over Bar Burpee 100 Back Squats 100 Push Press One P ... Continue Reading

CrossFit D.E.C.K – CrossFit warm up 7 (No Measure) 3x 10 Pass Through 10 Good morning 10 Power Snatch Deadlift (20 Minutes To Find Heavy 3 Rep Max) Amanda (Time) 9-7-5 Muscle-ups Snatch, 135#/95# Max Hollow Rocks (AMRAP – Reps) 3 Minutes max r ... Continue Reading

CrossFit D.E.C.K – CrossFit warm up 4 (No Measure) 3x 10 sec Air Squat 10 sec Push Press 10 sec Star Jumps Metcon (Time) 35 Minute AMRAP 80 Wallballs 10/7kg 70 Sit ups 60 Kettle Bell Swings 24/16kg 50 Burpee 40 Lunges 30 Pull-ups 20 Box Jumps 24/20i ... Continue Reading