CrossFit D.E.C.K – CrossFit Clean warm up (No Measure) 3 mins Shoulder mobility 3x 10 Arc to hollow 10 Power clean 10 Front Squat 3 Position Clean (15 Minutes Heavy complete) All Unbroken 1 Hi Hang Clean 1 Hang Clean 1 Clean 09/08/2016 Hopper 2 (3 R ... Continue Reading

CrossFit D.E.C.K – CrossFit Overhead warm up (No Measure) 3x 30 sec Pass through 30 sec Over head Squat 30 sec Inch Worms Overhead Squat (10 mInute EMOM) All @ 65 % 1 x Hang snatch 2 x Over head Squat 08/08/2016 Hopper Workout 1 (Calories) In te ... Continue Reading

CrossFit D.E.C.K – CrossFit

CrossFit D.E.C.K – CrossFit Riot murphy (Time) For time in teams of 4 2400 m Run with 10 and 7 kg ball 100 pull ups (4 x 25) 200 Burpees (2 x synchro pairs 50) 400 Air Squats all 4 synchro

CrossFit D.E.C.K – CrossFit Big D Warm up (No Measure) 3 x 30 Sec Hasndstand Hold 10 Air Squats 10 Clean and Jerk Happy birthday Big D your a champ (AMRAP – Rounds and Reps) 38 Minute AMRAP 38 Sit ups 5 Ring muscle ups 38 Goblet squats 32/24 k ... Continue Reading