CrossFit D.E.C.K – CrossFit Clean and Jerk warm up (No Measure) 3x 5 Front Squats 5 Cleans 5 Push press 5 Split Jerks Big Clean Complex (20 Minutes work to heavy ) All unbroken 1 x High Hang Clean 1 x Hang Clean 1 x Clean 1 x Push Press 1 x High Han ... Continue Reading

CrossFit D.E.C.K – CrossFit Egg Warm-up (No Measure) 3x 10 arch to hollow 10 mountain climbers 10 egg flips Pull-ups (6 Minute Alternating EMOM ) Strict Toes-To-Bar (6 Minute Alternating EMOM ) 3/11/15 (Time) 800m run 30 chest to bar pull-ups 15 str ... Continue Reading

CrossFit D.E.C.K – CrossFit Air squat warm up (No Measure) 2x 30 Sec Bottom of Squat 30 sec Air Squat 30 sec Inch Worms Happy Birthday Chris (AMRAP – Rounds and Reps) 30 Minute AMRAP 400m Run 100 Air Squats 400m Run 100 Box Step overs with bal ... Continue Reading

CrossFit D.E.C.K – CrossFit Shoulder stretch (No Measure) 5 minutes Shoulder mobility 60/60 Shoulder rotation YMCA Arc to Hollow Push Jerk (15 Minutes heavy 7 Reps) Strictly 10 Minutes on FORM and LOAD then 5 minutes to get 7 Reps 07/03/15 (Time) 10 ... Continue Reading

CrossFit D.E.C.K – CrossFit Dead warm up 3 (No Measure) 3x 10 Good mornings 10 Eagles 10 Jumping jacks Deadlift (15 Minutes 2 x 5 @ same weight ( heavy ) Take 10 minutes work on form and load 5 minute for the 2 sets 06/03/2015 5 Rounds max Kettlebel ... Continue Reading