CrossFit D.E.C.K – CrossFit Med ball warm up (No Measure) 3x 30 sec Top of Push up 30 sec Bottom of Squat with Med ball 30 sec Jumping Jacks Kelly (Time) 5 Rounds for time of: 400m Run 30 Box Jumps, 24” / 20” 30 Wall-Ball Shots, 20# / 14 ... Continue Reading

CrossFit D.E.C.K – CrossFit Shoulder press warm up (No Measure) 2 Mins Skipping 3 x 10 Eagles 10 Good Morning 10 Shoulder Press Shoulder Press (15 Minutes 3 RM) Max Double-Unders (AMRAP – Reps) Max set of Unbroken Double-Unders5 minutes Animal ... Continue Reading

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 Clean and Jerk (16 Minute E2MO2M) Every 2 minutes for 3 rounds @ 70% 2 X clean pull 1 X power clean 1 X hang squat ... Continue Reading

CrossFit D.E.C.K – CrossFit Eagle warm up (No Measure) 10 Eagles 10 Mountain Climbers 30 Sec top of Push up Run 100m Do it for the Middle East- welcome back Tails (Time) 35 minute AMRAP 191 double under (buy in) 6 ring mucle ups 10 hspu 15 clean and ... Continue Reading

CrossFit D.E.C.K – CrossFit Dead warm up (No Measure) 3x 10 Jumping squats 10 push ups 10 deadlifts sprints (No Measure) 10 x 10 m partner banded sprints done is sets of 2 16/04/2016 (Time) 2 min Handstand Hold 50 Box Jump over 24/20 inch 100 Push P ... Continue Reading