CrossFit D.E.C.K – CrossFit 9.9.18 optional (No Measure) Every 2 minutes for 20 minutes 12 handstand push-ups 2 squat clean at heavy 48 double Unders Alternate with 12 chest to bar pull-ups 2 snatch at heavy 24 situpsMeant to be chill for active rec ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x 10 arch to hollow 10 mountain climbers 10 kosak squats 100m run 08/09/2018 (Time) In partners 400m run together 100 double dumbbell burpee deadlifts 400m run together 80 toes to bar 400m run togeth ... Continue Reading

CrossFit D.E.C.K – CrossFit shoulder skill warm up (No Measure) 2 rounds for quality 30 Second right side plank 30 Seconds left side plank 30 Second tuck to invert 30 Seconds press to handstand on wall 30 Seconds hanging L sit Cindy (AMRAP – R ... Continue Reading

CrossFit D.E.C.K – CrossFit Overhead warm up (No Measure) 3x 30 sec Pass through 30 sec Over head Squat 30 sec Inch Worms Overhead Squat (20 minutes 6 x 2 @ 85 %) Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#

CrossFit D.E.C.K – CrossFit Clean and Jerk warm up (No Measure) 3x 5 Front Squats 5 Cleans 5 Push press 5 Split Jerks Clean and Jerk (20 Minutes For Heavy) 5 Minute Warm up 5 Minutes work to 5 reps @75% 5 Minutes work to 3 reps @85% 5 Minute ... Continue Reading