CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 30 alternating table stretch then 5x extension to catch 10 power cleans 10 front squats 10 push jerk Clean (Every 30 Seconds for 6 Minutes (12 Rounds) 1 Squat clean 2 Front Squats 1 Push Jerk 65% ... Continue Reading

CrossFit D.E.C.K – CrossFit warm up (No Measure) 3x 1 min Top of Push-up 1 min Iron chair 1 min Hollow Hold Deadlift (4 Rounds 3 reps every 2 minutes @ 80%) 10/10/2018 (AMRAP – Rounds and Reps) 12 Min AMRAP In Pairs One Round For One Roun ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x 30 Seconds bottom of the squat 10x single leg glute bridges 10x alternating dead bugs Back Squat (10 x 2 – 80%) for FORM no heavier than 80% 20 Minutes 30/10/18 (AMRAP – Rounds ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x 10x kettlebell windmills 10x Alt arm and leg extension 10x snatch 08/10/2018 (Time) 6 rounds 6 bar muscle ups 12 Handstand push-ups Then 3 rounds 10 squat snatch 60/40kg 15 Burpees 20 toes to bar 3 ... Continue Reading

CrossFit D.E.C.K – CrossFit Loredo (Time) 6 Rounds for time of: 24 Squats 24 Push-ups 24 Walking Lunge Steps 400m RunIn honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, was killed on June 24, 2010To learn more about Loredo click ... Continue Reading