CrossFit D.E.C.K – CrossFit Moving warm up (No Measure) 3x 10 Jumping Squats 10 Meter high knees 10 Meter inch worms 06/01/2015 (3 Rounds for reps) Partner Workout 4 Minute AMRAP 4 Deadlift 100/70kg 8 Box Jump 24/20inch 12 Lunges Rest 3 Minutes 8 Mi ... Continue Reading

CrossFit D.E.C.K – CrossFit shoulder stretch (No Measure) 5 minutes Shoulder mobility Band Arc to Hollow Handstand Walk (Distance) 3 Minutes Max Meters Handstand Walks/ Push ups / Holds Elizabeth (Time) 21-15-9 Clean, 135# / 95# Ring Dipsweight 60/ ... Continue Reading

CrossFit D.E.C.K – CrossFit Bug warm up (No Measure) 3 x 5 Left leg Bridge March 5 Right Leg Bridge March 10 Alternating Dead Bug 30 sec Top of push up Tabata Hang Power clean/Ball slam (AMRAP – Reps) 8 minutes / 16 Rounds Alternating Hang Pow ... Continue Reading

CrossFit D.E.C.K – CrossFit Snatch warm up (No Measure) 3x 10 Pass Through 10 Good morning 10 Power Snatch Hang Power Snatch ( 8 minute EMOM) 1 x Snatch high pull (pause at top of knee for 1 sec) 2 x Hang Power Snatch Chest-To-Bar Pull-ups (8 minute ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm up (No Measure) 3 x 10 Good Mornings 10 Air Squats 10 Push Press 50m shuttle Push Jerk (15 Minutes To find Heavy Complex ) 4 x Push press 2 x Push jerk Back Squat (15 minutes ) 3 sets 1 x 5RM 1 x 95% – 5RM ... Continue Reading