CrossFit D.E.C.K – CrossFit Egg Warm-up (No Measure) 3x 10 arch to hollow 10 mountain climbers 10 egg flips 12/07/2016 (AMRAP – Rounds and Reps) 35 AMRAP 30 Pullups 30 Burpee box jumps 24″/20″ 60 Double unders 20 Chest to bar 20 Bu ... Continue Reading

CrossFit D.E.C.K – CrossFit Kids 5+ Warm-up (No Measure) ()

CrossFit D.E.C.K – CrossFit Warm up Pistol (No Measure) 10 minutes Alternating legs Box Pole Squats Weighted Back Squat (20 Minutes 3 x 8 @ 70 %) Partner DT (AMRAP – Rounds) 20 AMRAP 12 Deadlifts 70/50kg 9 Hang clean 6 Shoulder to overhead ... Continue Reading

CrossFit D.E.C.K – CrossFit Snatch Balance (10 minute EMOM) All @ 65% 1 x Snatch pull 1 x Hang Power Snatch 1 x Snatch Balance Snatch Warm-up 3 (No Measure) 2x 10 pass throughs 5 shrug 5 high elbows 10 muscle snatch 10 hang power snatch 19/11/20 ... Continue Reading

CrossFit D.E.C.K – CrossFit Clean and Jerk Warm-up (No Measure) 30x Shoulder Cranks with Change plates 3x 10x Power Cleans 10x Front Squats 10x Split Jerks Push Jerk (10 minute EMOM) Work to heavy 1 x Power Clean 1 x Hang Squat clean 2 x Push jerk 0 ... Continue Reading