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 Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm up 4 (No Measure) 3x 30 sec Samson Stretch 30 sec Mountain Climbers 30 sec Star Jumps 16/01/2015 (Time) For Time Run 800m 3 Rounds 5 Push ups 10 Sit ups 15 Air squats Then Run 400m 3 Rounds 5 Push ups 10 Sit ups 15 A ... Continue Reading

CrossFit D.E.C.K – CrossFit warm up 2 (No Measure) 3x 30 sec Arc to Hollow 30 sec Eagles 30 sec Hip Pop ups Push Press (20 minutes 5 x 5) CrossFit Games Open 11.5 (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Power Cleans, 145# / 100# 10 Toe ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm up 3 (No Measure) 10 Eagles 10 Push ups 20m Bear Crawl Hang Clean (Every 2 Minutes for 10 Rounds) 13/01/2015 (AMRAP – Rounds and Reps) 10 MInute AMRAP 10 Kettle bell swings 32/24kg 10 Burpee box Jump over 30/24 ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm up 2 (No Measure) 5 min Ankle Mobility 10 Good mornings 10 Air Squat 30 sec Inch Worms Front Squat (20 minutes 5 x 5) Pull-ups (10 min EMOM) Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-upsWeights 40/30kg