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 Front Squat (3 x 5) CrossFit Games Open 13.5 (AMRAP – Rounds and Reps) 4 Minute AMRAP of: 15 Thrusters, 100#/65# 15 Chest-To-Bar Pullup ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm up 9 (No Measure) 2 Mins Skipping 3 x 10 Arc To Hollow 10 Good Morning 10 Push Press Filthy Fifty (Time) For Time: 50 Box jumps, 24″ 50 Jumping pull-ups 50 Kettlebell swings, 1 pood 50 steps Walking Lunge 50 Kn ... Continue Reading

CrossFit D.E.C.K – CrossFit warm up 7 (No Measure) 3x 10 Pass Through 10 Good morning 10 Power Snatch Grace (Time) For Time: 30 Clean and Jerks, 135# / 95# Grace (Time) For Time: 30 Clean and Jerks, 135# / 95#Weight 60/40kg Metcon (Time) 12 rounds f ... 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 Rope Climb (10 minutes EMOM) Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-upsWeight 24/16kg Max Hollow ... Continue Reading

CrossFit D.E.C.K – CrossFit warm up 3 (No Measure) 3x 30 sec Power Clean 30 sec Over Head Squat 30 sec Good Morning Clean and Jerk (10 minutes EMOM) Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#Weight 43/30kg