CrossFit D.E.C.K – CrossFit Dead warm up 3 (No Measure) 3x 10 Good mornings 10 Eagles 10 Jumping jacks Deadlift (10 Minute EMOM) 10 minute alternating EMOM 8 Handstand push-ups Odd minute 8 Deadlift @ 60% Even minute 10/11/2016 (Time) For time 5 ... Continue Reading

CrossFit D.E.C.K – CrossFit Cossack Warm-up (No Measure) 3 x 10 face pulls 10 each leg – Cossack squat 3 each leg – Lateral Jumps – pause under control on each side Ab 22 (Time) In 6 Minute 2 Rounds 20 V-ups 30 Crunch Side to side heel taps 20 ... Continue Reading

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