CrossFit D.E.C.K – CrossFit Partner Jumping warm up (No Measure) 2 Rounds in Partners 3 x Seated Partner Jump overs Skills 2 9 Minute EMOM 3 x 1 Min Swing Ring Support 5 / 10 / 15 reps 2 Min Press to Handstand 5 / 10 / 15 reps 3 Min Stalder Leg lift ... Continue Reading

CrossFit D.E.C.K – CrossFit Kids 5+ Energy Warm up! (No Measure) Tall jumps and silly shakes Wrist rolls Shoulder and Arm rolls Tall reach in to Inchworms Air Squats Push ups Warm-up (No Measure) Tabata Single leg vups Plank twists Metcon (AMRAP  ... Continue Reading

CrossFit D.E.C.K – CrossFit Snatch warm up (No Measure) 20 leg and arm plank lifts 10 slow pushup to extension 20 handstand scapula raises 3x 10 Pass Through lunge twist 10 Power Snatch 10 overhead squats Overhead Squat (12 Min EMOM) 3 Min @ 50% ... Continue Reading

CrossFit D.E.C.K – CrossFit

CrossFit D.E.C.K – CrossFit Air squat warm up (No Measure) 2x 30 Sec Bottom of Squat 30 sec Air Squat 30 sec Inch Worms 07/11/2015 thruster power burpee (Time) For time 7 Rounds 7 Thruster 40/30 kg 7 Power clean 40/30 kg 7 Burpee over bar 15 min cap ... Continue Reading