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)

CrossFit D.E.C.K – CrossFit Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afgha ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Alternating Tabata 1 Legged Kettlebell Deadlift (alt sides) Hollow Hold Deadlift (20 Minutes 6 x 3 – 75 %) 16/01/2020 (3 Rounds for reps) 3 x 4 Minute Rounds : 4 Minutes Rest 15/10 Calorie B ... Continue Reading