CrossFit D.E.C.K – CrossFit Eagles warm up 2 (No Measure) 3x 10 Arc to Hollow 10 Eagles 10 Single leg Glute bridge Bench Press (15 Minutes 5×5) Sat’dy wod’dy (AMRAP – Rounds and Reps) 24 Minute AMRAP in pairs 40 Burpee kettleb ... Continue Reading

CrossFit D.E.C.K – CrossFit Mobility Flow (No Measure) 60-60 Shoulder Rotations 10 Wall Angels 30 sec pec stretch either sides Roll down in to 2x inch worms 3 way wrist press, back/side/forward 30 sec side squat with thoracic twist 1:1 Mountain clim ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Soccer warm up Ball out- 10 Air Squats Other team goal- 10 Hip thrusts (whole team) Ball above shoulders- 2 Burpee Holleyman (Time) 30 Rounds for time of: 5 Wall-Ball Shots, 20# /14# 3 Handstand Push- ... Continue Reading

CrossFit D.E.C.K – CrossFit Clean and Jerk warm up (No Measure) 3x 5 Front Squats 5 Cleans 5 Push press 5 Split Jerks Clean and Jerk (16 Minute E2MO2M) Every 2 Minutes First 4 Rounds 2 x Cleans 1 x Split Jerk Last 4 Rounds work to Heavy 1 x Clean an ... Continue Reading

CrossFit D.E.C.K – CrossFit Snatch warm up (No Measure) 3x 10 Pass Through lunge twist 10 Power Snatch 10 overhead squats Power Snatch (20 Minutes 2 RM) CrossFit Games Open 16.3 (AMRAP – Reps) AMRAP 7 minutes 10 power snatches 3 bar muscle-ups ... Continue Reading