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

CrossFit D.E.C.K – CrossFit Bear warm up (No Measure) 10 Eagles 10 Push ups 20m Bear Crawl The holy Grail (Work to heavy) Unbroken 1 Power Snatch 2 Overhead Squat 3 Power Clean 4 Front Squat 03/08/2017 team (Time) In Teams of of 4 Row 2000m Bear cra ... Continue Reading

CrossFit D.E.C.K – CrossFit Floor hip warm up (No Measure) 3x 1 min floor hip sweepers 1 min couch stretch 1 min eagles Happy Birthday Fee (Time) For Time Buy in 19 Burpees 81 Double unders Then 3 Rounds 30 Wallballs 9/6 kg 6 Chest to Bar Then Buy o ... Continue Reading

CrossFit D.E.C.K – CrossFit Air squat warm up (No Measure) 2x 30 Sec Bottom of Squat 30 sec Air Squat 30 sec Inch Worms 01/08/2017 EMOM Wall push (5 Rounds for reps) 10 minutes 5 Rounds every 90 sec work 30 sec rest In 90 seconds Complete 15 Wallbal ... Continue Reading