CrossFit D.E.C.K – CrossFit Tabata Air Squats (No Measure) 8 Air Squats 10 Sec Down 10 Sec Up 10 Sec Rest Tabata bottom to bottom air squats (AMRAP – Reps) 8 Rounds 20 seconds Air Squats Rest 10 seconds in bottom of Squat Welcome to CrossFit ( ... Continue Reading

CrossFit D.E.C.K – CrossFit Metcon (Time) (optional Sunday open gym workout) 10 rounds 1 squat snatch 80/55 kg 2 muscle ups 3 front squats 80/55 kg Then 4 rounds 5 strict handstand push-ups 60 Double Unders

CrossFit D.E.C.K – CrossFit Daniel (Time) For Time: 50 Pull-ups 400 meter run 21 Thruster, 95# 800 meter run 21 Thruster, 95# 400 meter run 50 Pull-upsIn honor of Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq June 8th 2006.To lea ... Continue Reading

CrossFit D.E.C.K – CrossFit CrossFit Games Open 13.1 (AMRAP – Rounds and Reps) 17-Minute AMRAP of: 40 Burpees to a 6″ target 30 Snatches, 75# / 45# 30 Burpees to a 6″ target 30 Snatches, 135# / 75# 20 Burpess to a 6″ target 3 ... Continue Reading

CrossFit D.E.C.K – CrossFit 3×5 back squat power superset (3×5) 20 minutes 5x at 70% 5x at 75% 5x at 80% Spend ten minutes warming up. Once at working sets superset back squats with 3-5 box jumps 32/30″ focusing on power. ... Continue Reading