CrossFit D.E.C.K – CrossFit shoulder stretch (No Measure) 5 minutes Shoulder mobility Band Arc to Hollow Skipping (No Measure) 2 Minutes Double Unders 30 Muscle-Ups (Time) 30 muscle-ups for time10 min time cap Scale 30 ring row 30 ring dips in lots ... Continue Reading

CrossFit D.E.C.K – CrossFit Clean and Jerk warm up (No Measure) 3x 10 Front Squats 10 Cleans 10 Split Jerks Clean and Jerk (Every 2 mins for 6 rounds (12minutes)) Complete 1 Rep start at 65% work to 90% 09/01/2015 (Time) Partner Workout For ... 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 (14 Minutes 3 x 1 95%) Snatch (Every 2 min for 14 min 3/3/2/2 65%- 80% 1/1/1 85%) Football Row (A ... Continue Reading

CrossFit D.E.C.K – CrossFit Eagles warm up 2 (No Measure) 3x 30 sec Arc to Hollow 30 sec Eagles 30 sec Hip Pop ups The Seven (Time) 7 Rounds of: 7 Handstand Push-ups 7 Thrusters, 135# 7 Knees-To-Elbows 7 Deadlifts, 245# 7 Burpees 7 Kettlebell Swings ... Continue Reading

CrossFit D.E.C.K – CrossFit shoulder stretch (No Measure) 5 minutes Shoulder mobility Band Arc to Hollow Handstand Walk (Distance) 3 Minutes Max Meters Handstand Walks/ Push ups / Holds Elizabeth (Time) 21-15-9 Clean, 135# / 95# Ring Dipsweight 60/ ... Continue Reading