CrossFit D.E.C.K – CrossFit Thruster warm up (No Measure) 10 Power Clean 10 Front Squats 10 Push Press Thanks Deon (Time) In teams 100 Sumo High Pull 40 / 30 kg 200 Thrusters 40 / 30 kg 300 Burpee Box Jumps 24 / 20 inch 6000 Meter Row Complete all r ... Continue Reading

CrossFit D.E.C.K – CrossFit Roller mobility (No Measure) 6 mins Pick 3 muscle and move though the 4 steps for 2 minutes on each area Eagles warm up 2 (No Measure) 3x 30 sec Arc to Hollow 30 sec Eagles 30 sec Hip Pop ups5 – 10 Min Handstand Hol ... Continue Reading

CrossFit D.E.C.K – CrossFit Squat warm up (No Measure) 5 min Ankle Mobility 10 Good mornings 10 Air Squat 30 sec Inch Worms Front Squat (10 Minutes Max Effort Unbroken) Find max unbroken reps 40 / 30 kg 60 / 40 kg 80 / 60 kg 10/12/2015 Muscle beach ... Continue Reading

CrossFit D.E.C.K – CrossFit Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Sna ... 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 Ring Dips (10 Minute EMOM ) odd minute 5 – 10 in top of muscle up if possabile Strict Toes-To-Bar (10 Minute EMOM) ... Continue Reading