CrossFit D.E.C.K – CrossFit Eagles warm up 2 (No Measure) 3x 30 sec Arc to Hollow 30 sec Eagles 30 sec Hip Pop ups Bench Press (15 Minutes 5×5) Sat’dy wod’dy (AMRAP – Rounds and Reps) 24 Minute AMRAP 40 Burpee bag/kettlebell d ... Continue Reading

CrossFit D.E.C.K – CrossFit Med ball warm up (No Measure) 3x 30 sec Top of Push up 30 sec Bottom of Squat with Med ball 30 sec Jumping Jacks 16/12:2016 (3 Rounds for reps) 3 Rounds 30 sec Ride 30 sec left arm Kettlebell snatch 24/16 kg 30 sec right ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 10 overhead squats 30 sec Sampson stretch each side 10 power snatch 5×5 sets of overhead squats working to starting weight. First set barbell. Overhead Squat (15 Minutes 3 x 3 @ 85%) 15/12/20 ... Continue Reading

CrossFit D.E.C.K – CrossFit Egg Warm-up (No Measure) 3x 10 arch to hollow 10 mountain climbers 10 egg flips Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups42/30 kg 10 min cap then straight into run 400m Run x 4 (4 Rounds for time) 4 Rounds for tim ... Continue Reading

CrossFit D.E.C.K – CrossFit Shoulder stretch (No Measure) 5 minutes Shoulder mobility 60/60 Shoulder rotation YMCA Arc to Hollow Muscle-ups (5 Minutes Max Effort) Scale is max strict pullups or banded pullups then complete same reps of push-ups or r ... Continue Reading