CrossFit D.E.C.K – CrossFit SEMOM (No Measure) Pick 2 movements. 1 should be gymnastics, 1 should be lifting. Alternate for 20 minutes. 1 lift heavy Gymnastics/ 20 double unders Optional Sunday (No Measure) 5-4-3-2-1-2-3-4-5 Ring muscle ups/double r ... Continue Reading

CrossFit D.E.C.K – CrossFit Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afgha ... 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 Minutes 6 x 6 @ 75%) 15/07/2016 bell lunge sit (Time) 3 Rounds For time 20 Kettlebell swing 32/24 kg 20 Kettlebell front rack lun ... Continue Reading

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) ()