CrossFit D.E.C.K – CrossFit Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afgha ... Continue Reading

CrossFit D.E.C.K – CrossFit Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Sna ... Continue Reading

CrossFit D.E.C.K – CrossFit Clean warm up (No Measure) 3 mins Shoulder mobility 3x 10 Arc to hollow 10 Power clean 10 Front Squat 07/07/2016 Partner Bear (Time) 50 Rounds For time 1 For 1 Bear Complex @ 70 / 45 kg 1 x Power Clean 1 x Front Squat 1 x ... Continue Reading

CrossFit D.E.C.K – CrossFit Eagle warm up (No Measure) 10 Eagles 10 Mountain Climbers 30 Sec top of Push up Tabata Hollow Superman (AMRAP – Reps) Alternating Tabata 8 Rounds Hollow Hold Superman Hold 06/07/2016 10 – 1 hand chest burpee ( ... Continue Reading

CrossFit D.E.C.K – CrossFit Snatch warm up (No Measure) 3x 10 Pass Through 10 Good morning 10 Power Snatch Snatch Balance (10 Min EMOM) All @ 60% 1 x Snatch pull 1 x Hang Power Snatch 1 x Snatch Balance 19/11/2015 Snatch Thruster (AMRAP – ... Continue Reading