CrossFit D.E.C.K – At Home Training Warm that little big soul (No Measure) 30 seconds each Tall Jumps Windmill Stretch Mountain Climbers Plank twists Knee Pushups Dead Bug rolls Lunge Pulse Duck walk hold Metcon (Time) 40-30-20-10 Object ground to o ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Dynamic Saturday 6 k pull run (Time) For Time 15 – 1 Run 400 m Pull up45 minute cap

CrossFit D.E.C.K – CrossFit Bear warm up (No Measure) 10 Eagles 10 Push ups 20m Bear Crawl Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press (Re ... Continue Reading

CrossFit D.E.C.K – CrossFit Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Sna ... Continue Reading

CrossFit D.E.C.K – CrossFit Shoulder press warm up (No Measure) 3 x 10 Eagles 10 Good Morning 10 Shoulder Press Deficit Handstand Push-ups (6 Minute Alternating EMOM ) Strict Strict Toes-To-Bar (6 Minute Alternating EMOM ) 28/07/2016 5 x 4 hand run ... Continue Reading