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 Afg ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm Up (Checkmark) 3 Position Chest stretch 3x 5 e/s Upside down kb press 10 each side Floor Press single arm 5 Kang Squats Bench Press (3 X 4- 75%) Torian kinda: king Arthur kinda (Time) 15 overhead squats 50/35kg 1 ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm Up (Checkmark) 1 Min Rig hang 3x 5m Lunge walk 5m inchworm 10 Each side leg lifts Toes-To-Bar (10 EMOM for max unbroken reps ) Semi ish 3 (AMRAP – Rounds and Reps) 10 min AMRAP 10m goblet lunges 32/24kg 2 stric ... Continue Reading

CrossFit D.E.C.K – CrossFit Squat warm-up (No Measure) 5 minutes ankle mobility 3x 10 each side single leg glute bridge 5 e/s Mountain Climbers with reach 40s active bottom of squat hold Back Squat (4 X 4- 75%) 27/5/26 (AMRAP – Rounds and ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm Up (Checkmark) Banded Shoulders 3x 5 Down ward dog to push up 10 Dead Bugs 10 Mountain Climbers Skill strength (Checkmark) 4 rounds not for time 20 hollow rocks Max set ring dips/push ups 5 tuck to invert with LONG a ... Continue Reading