CrossFit D.E.C.K – CrossFit Warm-up 3x 30 sec Pass Through 30 sec Overhead Squat 30 sec Arc to Hollow Run 50m Metcon (AMRAP – Reps) Double Tabata 8 minutes Ab Mat Sit Ups Ball Slams Rest 4 minutes Metcon (Time) Run 800m 10 Rounds Cindy Run 800 ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up 3x 30 sec jumping Jacks 30 sec Mountain Climbers 30 sec Inch Worms Dips (3-5 Odd Minute) Ring Rows (3-5 Even Minute) CrossFit Games Open 14.5 (Time) For Time: 21 Thruster, 95#/65# 21 Bar Facing Burpees 18 Thruster ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up 3x 30 sec Pass Through 30 sec Overhead Squat 30 sec Lunges Overhead Squat (20 Minutes To Find Heavy 3 Rep Max) Metcon (AMRAP – Reps) 15 Minute AMRAP 10 Push Ups 10 Clean and Jerk 60/40kg 10Kettle bell 32/24k ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up 3x 30 sec Eagles 30 sec Samson 30 sec Top of Push up Handstand Push-ups (3-5 Odd Minute) Toes-To-Bar (3-5 Even Minute) CrossFit Games Open 13.2 (AMRAP – Rounds and Reps) 10 Min AMRAP 5 Shoulder to Overhead 1 ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up 3x 30 sec Arc to Hollow 30 sec Hang Snatch 30 sec Overhead Squat Run 50m Push Press (6×4) Metcon (Time) 5 rounds for time 200m Run 9 Deadlift 60/40kg 6 Hang power snatch 60/40kg 3 Overhead squat 60/40kg