CrossFit D.E.C.K – CrossFit Warm up 2 (No Measure) 5 min Ankle Mobility 10 Good mornings 10 Air Squat 30 sec Inch Worms Front Squat (20 minutes 5 x 5) Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-upsWeights 40/30kg

CrossFit D.E.C.K – CrossFit Warm up 1 (No Measure) 10 Eagles 10 Mountain Climbers 30 Sec top of Push up Run 100m 07/02/2015 (Time) Partner Workout 50 Burpees Buy in 100 Shoulder to overhead 40/30kg 100 Back Squats 40/30kg 100 Push ups 100 Back Squat ... Continue Reading

CrossFit D.E.C.K – CrossFit warm up 5 (No Measure) 2 Min skipping 3x 10 Front Squats 10 Cleans 10 Split Jerks Clean and Jerk (20 Minutes To Find Heavy 1 Rep Max) 06/02/2015 (AMRAP – Rounds and Reps) 10 Minute AMRAP 50 Double Unders 40 Air Squa ... Continue Reading

CrossFit D.E.C.K – CrossFit warm up 2 (No Measure) 3x 30 sec Arc to Hollow 30 sec Eagles 30 sec Hip Pop ups Shoulder Press (20 minutes 5 x 3) CrossFit Games Open 14.4 (AMRAP – Reps) 14-Minute AMRAP: 60 Calorie Row 50 Toes-To-Bars 40 Wall-Ball ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm up 4 (No Measure) 3x 30 sec Samson Stretch 30 sec Mountain Climbers 30 sec Star Jumps Kelly (Time) 5 Rounds for time of: 400m Run 30 Box Jumps, 24” / 20” 30 Wall-Ball Shots, 20# / 14#