CrossFit D.E.C.K – CrossFit Sunday option (Time) 2x 15 calorie bike 15 bar muscle ups 2x 20 toes to bar 20 burpee box jump overs Then 5x 10 burpee pull-ups 2 squat clean increasing weight Or (Time) 10-8-6-4-2 Squat snatch Bar muscle ups Then 2x 20 t ... Continue Reading

CrossFit D.E.C.K – CrossFit Chest warm up (No Measure) 3 x 10 x Wall openers 10 x Push ups 10 x Kang Squats Bench Press (15 Minutes 3 x 10) Mini Murph (Time) For Time 800n Run Then 10 Rounds 5 Pull ups 10 Push up 15 Air Squats Then 800m Run ( Weight ... Continue Reading

CrossFit D.E.C.K – CrossFit Samson warm up (No Measure) 3x 30 sec Samson Stretch 30 sec Mountain Climbers 30 sec Star Jumps Jessie (4 Rounds for reps) 4 Rounds 4 minutes 400m Row 20 Wall balls Max Power clean 70/45 kg Rest 4 minutes

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 Shoulder stretch (No Measure) 5 minutes Shoulder mobility 60/60 Shoulder rotation YMCA Arc to Hollow Skipping (No Measure) 2 Minutes Double Unders Power Snatch (15 Minutes 2 RM) 03/06/2015 90 60 30 Power Snatch Double und ... Continue Reading