CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x 40 Second Iron Chair 10 Front Squats 10 Pass-Through Lunges Clean and Jerk (8 minute EMOM @ 75 %) 1 x Clean 1 x Push Jerk 1 x Split Jerk ( 2 Second hold in Split) 11/10/2017 Thrusters Lunge toe ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 5 Minutes Ankle Mobility 3x 10 Jumping Jacks 10 Arch to Hollows 30 Second Plank hold Strict Toes-To-Bar (9 Minute Alternating EMOM) L-Sit Pull-ups (9 Minute Alternating EMOM) Ring Dips (9 Minute Alter ... Continue Reading

CrossFit D.E.C.K – CrossFit Skills Warm up (No Measure) 3 x 30 sec Bottom of Dip Swing 30 Sec Ring Row 30 Sec Hand Stand Shoulded tap Push Jerk (10 minute EMOM 2 @ 70%) 09/10/2017 hand Front Jerk run (Time) For Time 10-1 Strict handstand push-up ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x 20m High Knees 10 Power Snatch 10 Pass through Lunges Got Balls? (AMRAP – Rounds and Reps) In Pairs : 30 Minute AMRAP 60 Burpee Slam Balls 800m Run with Ball 80 Medball Cleans 400m Run with B ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 5 Minutes Ankle Mobility 3x 10 Arch to Hollows 10 air Squats 10 good Mornings Front Squat (6 X 3 – 60%) 2 second pause at bottom position Sweet sixteen- happy birthday grace! (Time) – ... Continue Reading