CrossFit D.E.C.K – CrossFit Power Warm up 3 (No Measure) Ankle/ Hip mobility 3x 10 Power Clean 10 Front Squats 10 Push Jerks Push Jerk (15 Minute Complex) 1 x Power Clean 1 x Hang Clean Short reset 1 x Clean and Push Jerk The Kev (3 Rounds for reps) ... Continue Reading

CrossFit D.E.C.K – At Home Training Warm-up (No Measure) 6 inch worms 8 eagles 10 air squats Metcon (No Measure) 3rds Weighted Object..milk bottle, water bottle, backpack 10 weighted object ground to overhead 10 weighted object bent over rows 20 bur ... Continue Reading

CrossFit D.E.C.K – CrossFit Sunday if you wanna (Time) 4 rounds 4-6-8 Bar muscle ups 2-3-4 Squat clean and jerk *Increase weight each round*

CrossFit D.E.C.K – CrossFit Warm-up tabata (No Measure) Tabata Air squats Arch to hollow Alternating Bench Press (15 Minute 3 x 5 @75%) Saturday Partner 12/08/2017 (Time) In Pairs For Time Run 800m Together 10 Rounds (1 For 1 Rounds) 15 Wallball ... Continue Reading

CrossFit D.E.C.K – CrossFit Snatch Warm-up 2 (No Measure) 3x 10 Snatch shrug 10 Hang Muscle Snatch 10 Power Snatch Snatch Balance (15 minutes work to heavy) Snatch M/U Fun (Time) 20 Minute ascending ladder 1-3-6 Snatch 50/35 kg Muscle Up/ Strict Pul ... Continue Reading