CrossFit D.E.C.K – CrossFit warm up 6 (No Measure) 3x 30 sec Top of Push up 30 sec Bottom of Squat with Med ball 30 sec Jumping Jacks3 mins skipping Metcon (Time) IN TEAMS OF 2 COMPLETE 50 Handstand push ups 100 Clean and Jerks 60/40 200 Wall Balls ... Continue Reading

CrossFit D.E.C.K – CrossFit warm up 1 (No Measure) 3x 30 sec Pass through 30 sec Over head Squat 30 sec Inch Worms Metcon (Time) 2 x Malcolm Rest 4 min Metcon (AMRAP – Rounds) 10 Min 10 Power Cleans 60/40 15 Deadlifts 60/40 20 Kettlebell Swing ... Continue Reading

CrossFit D.E.C.K – CrossFit warm up 7 (No Measure) 3x 10 Pass Through 10 Good morning 10 Power Snatch CrossFit Games Open 13.1 (AMRAP – Rounds and Reps) 17-Minute AMRAP of: 40 Burpees to a 6″ target 30 Snatches, 75# / 45# 30 Burpees to a ... Continue Reading

CrossFit D.E.C.K – CrossFit warm up 8 (No Measure) 10 Air Squat 10 Power Clean 10 Push Press Push Press (5 x 6) CrossFit Games Open 13.4 (AMRAP – Rounds and Reps) Complete AMRAP in 7 minutes of: 3 Clean and Jerk 3 Toes-To-Bar 6 Clean and Jerk ... Continue Reading

CrossFit D.E.C.K – CrossFit warm up 2 (No Measure) 3x 30 sec Arc to Hollow 30 sec Eagles 30 sec Hip Pop ups Front Squat (3 x 5) CrossFit Games Open 13.5 (AMRAP – Rounds and Reps) 4 Minute AMRAP of: 15 Thrusters, 100#/65# 15 Chest-To-Bar Pullup ... Continue Reading