CrossFit D.E.C.K – CrossFit Air squat warm up (No Measure) 3x 30 sec Pass Through 30 sec Air Squat 30 sec Inch Worms Paused Front Squat (15 mins 5 x 3 with 3 sec hold in bottom of 1st rep) CrossFit Games Open 13.2 (AMRAP – Rounds and Reps) 10 ... Continue Reading

CrossFit D.E.C.K – CrossFit Circuit Warm Up (No Measure) 3 rounds 30 sec Inch Worms 30 sec Star Jumps 30 Sec Slow Controlled Squat At the end of 3 rounds run 100m Valentine’s Day tomorrow bring a partner today (AMRAP – Rounds and Reps) 3 ... Continue Reading

CrossFit D.E.C.K – CrossFit Snatch warm up (No Measure) 3x 10 Pass Through 10 Good morning 10 Power Snatch Muscle-ups (10 Minutes Practice ) Hang Snatch (10 Minute EMOM) Start @ 70 % increase every 2 minutes 2 x Snatch High Pull 1 x Hang Snatch ... 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 11/02/2016 (Time) Partner Workout For Time Buy in 100 Front Rack lunges 10 / 7 kg 10 Rounds 6 Hand stand Pus ... 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 Hang Clean (12 min 1 rep EMOM) Start @ 75% increase every 2 min buy 5% 03/11/2015 Run Pull push power (Time) Fo ... Continue Reading