CrossFit D.E.C.K – CrossFit Warm-up (No Measure) And the warm up is…..12.1 CrossFit Games Open 12.1 (AMRAP – Reps) 7-Minute AMRAP of: Burpees to a 6″ target 10/2/18 (Time) in Partners 10 Rounds (1 for 1) 8 toes to Rings 8 Dumbbell ... Continue Reading

CrossFit D.E.C.K – CrossFit Thruster warm up (No Measure) 10 Power Clean 10 Front Squats 10 Push Press crossfit.com 180204 (Time) 5 rounds for time of: 100-meter sprint 10 squat clean thrusters 15 kettlebell swings 100-meter sprint Rest 2 minutes Me ... Continue Reading

CrossFit D.E.C.K – CrossFit Abbata (AMRAP – Reps) alternate between Hollow Rocks Gymnastics Crunches(tabata) Ring Rows (6 Minute Alternating EMOM) Ring Dips (6 Minute Alternating EMOM) Option B: the Dave Castro challenge (AMRAP – Reps) 7 ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x 10m Duck walk 10m Squat to Broad Jump 10m Lunge and twist 10m step and hip twist Back Squat (15 minutes 3 x 3 @ 80%) Regionals Event 4 2014 (Time) 21-15-9 Strict Handstand Push-ups Front Squats ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) IN PAIRS 3x 20m Wheel barrow each 10 Wall ball passes over rig Push Jerk (15 Minutes to establish a heavy 1 rep) Trusty Thrusty (Time) 18 Thrusters 9 Bar Muscle Ups 14 Thrusters 7 Bar Muscle Ups 10 Th ... Continue Reading