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

CrossFit D.E.C.K – CrossFit Dead warm up 3 (No Measure) 3x 10 Good mornings 10 Eagles 10 Jumping jacks Deadlift (20 Minute 5 x 2 @ 85%) Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand Push-upsWeight 102/ 70 kg

CrossFit D.E.C.K – CrossFit Thruster 2 (No Measure) 3x 10 pass throughs 10 front squat 10 push press Tabata Hollow Rocks (AMRAP – Reps) 8 rounds of Hollow Rocks for reps Push Press (15 Minutes 5 x 3 @ 80 %) Fran (Time) 21-15-9 Thrusters, 9 ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x 10 good mornings 10 arch to hollow 10 jumping squats 2.9.18 optional Sunday (No Measure) 50 hollow rocks 40 chest to bar pull-ups 30 power clean 70/50kg 20 front squats 15 bar muscle ups 2/9/18 opt ... Continue Reading

CrossFit D.E.C.K – CrossFit Kids 5+ Warm up (No Measure) 3 x 10 Good Mornings 10 Air Squats 10 Push Press 50m shuttle Saved by the Barbell (AMRAP – Reps) 3 rounds for max reps 1 minute of burpees 1 minute of wall ball shots 1 minute of deadlif ... Continue Reading