CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x 10 active shoulders 10 arch to hollow 10 air squats Pullup max effort (3 Rounds for reps) Take 6 minutes to find 3 sets of max effort unbroken pull-ups (one set every 2 minutes) Power snatch 10EMOM ... Continue Reading

CrossFit D.E.C.K – CrossFit KIMBERLY (AMRAP – Rounds and Reps) 200 Double Unders Buy In 31 Kettlebell Swings 32/24kg 20 Power cleans 60/40kg 16 Push Press 60/40kg 400m Run 84 WallBalls 10/7kg 800m Run 84 Burpees 400m Run 31 Pull ups 20 Thruste ... Continue Reading

CrossFit D.E.C.K – CrossFit Air Warm up (No Measure) In 3 teams ride 100 Cal change every 30 sec Breast Cancer awareness week 2.1 (Time) In teams of three complete in teams of 3 60 cal on rower/bike Change every 20 cal One working while other two ar ... Continue Reading

CrossFit D.E.C.K – CrossFit Chest warm up (No Measure) 3 x 10 x Pass Through 10 x Racked bar row 10 x Hollow rocks Beast Cancer awareness week 1 (Time) In Partners For Time 10 Rounds Cindy One round for one round (5 Pull ups 10 Push ups 15 Air squat ... Continue Reading

CrossFit D.E.C.K – CrossFit