CrossFit D.E.C.K – CrossFit Warm up 4 (No Measure) 3x 30 sec Samson Stretch 30 sec Mountain Climbers 30 sec Star Jumps Kelly (Time) 5 Rounds for time of: 400m Run 30 Box Jumps, 24” / 20” 30 Wall-Ball Shots, 20# / 14#

CrossFit D.E.C.K – CrossFit warm up 1 (No Measure) 3x 30 sec Pass through 30 sec Over head Squat 30 sec Inch Worms Snatch (10 minutes EMOM) 1x Hi Hang Snatch 1x Hang Snatch 1x Snatch 03/02/2015 (Time) For Time 10-20-30-20-10 Burpee Pullup Power Snat ... Continue Reading

CrossFit D.E.C.K – CrossFit Weight 70kg/50kg Front Squat (20mins to find 2 rep max) DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155# / 105# Warm-up 3 rounds 30sec on each Air squats Sansom St ... Continue Reading

CrossFit D.E.C.K – CrossFit warm up 5 (No Measure) 2 Min skipping 3x 10 Front Squats 10 Cleans 10 Split Jerks Clean and Jerk (20 Minutes To Find Heavy 1 Rep Max) Kalsu (Time) For time 100 Thrusters 60/40kg 5 Burpees at bottom of ever minute

CrossFit D.E.C.K – CrossFit warm up 6 (No Measure) 3x 30 sec Top of Push up 30 sec Bottom of Squat with Med ball 30 sec Jumping Jacks 30/01/2015 (Time) Run 400m 25 Kettle bell swings Run 400m 25 Wall balls Run 400m 25 Burpee Run 400m 25 Wall balls R ... Continue Reading