CrossFit D.E.C.K – CrossFit Power warm up (No Measure) 10 Hollow rocks 10 Power Clean 10 Push up Power Clean (10 minute EMOM ) 6 reps per round unbroken First 5 Rounds working up weight Next 5 Rounds all at same weight 10/08/2017 5 Rounds run Power ... Continue Reading

CrossFit D.E.C.K – CrossFit Box warm up 2 (No Measure) 3 x 30 sec box hip stretch 30 sec kettle bell hang 30 sec lateral box step over Tabata Burpees (AMRAP – Reps) 8 Rounds of Tabata Burpees 09/08/2017 handstand ladder (AMRAP – Rounds a ... Continue Reading

CrossFit D.E.C.K – CrossFit Lifting warm up (No Measure) 3 x 10 back squat 10 good morning 10 shoulder press The CrossFit Total (Total Weight) Back Squat (1 Rep Max)Shoulder Press (1 Rep Max)Deadlift (1 Rep Max) Back Squat (1 RM) Shoulder Press (1 R ... Continue Reading

CrossFit D.E.C.K – CrossFit Skills warm 2 (No Measure) 3 x 30 sec Hollow hold 30 sec Superman hold 30 sec Shoulder taps Skills test One round only 0-2 minutes 1 Max effort Strict Toes to Bar 2-4 minutes 1 Max effort set Push-ups 4-6 minutes 1 Max ef ... Continue Reading

CrossFit D.E.C.K – CrossFit Sunday optional (Time) 10 rounds 3 ring muscle ups 2 squat snatch (increase weight every round) Then 5 rounds 6 bar muscle ups 2 power clean and jerks (increase weight every round)