CrossFit D.E.C.K – CrossFit Air Warm up (No Measure) In 3 teams ride 100 Cal change every 30 sec 06/09/2017 Wallball pull one the Minute (AMRAP – Reps) 10 minute AMRAP Max effort Wallballs Bottom of every minute 5 Pull ups 06/09/2017 run nball ... Continue Reading

CrossFit D.E.C.K – CrossFit Bridge shoulder warm up (No Measure) 2 x 30 Sec glute bridge hold 5 Left leg bridge march 5 Right leg bridge march 5 Press to Handstand Overhead Squat (6 Minute EMOM from Rack ) Work to heavy 2 RM 05/09/2017 octane prep ( ... Continue Reading

CrossFit D.E.C.K – CrossFit Happy birthday Blake Tabata Stict Pull ups (AMRAP – Rounds) 8 Rounds 2 x 5 second acentric pull up 5 second eccentric ( SCALE 2 x 5 second eccentric pull up ) Rest 10 Sec Push Press (20 Minutes 5 x 5 @ 75 % ) 20 ... Continue Reading

CrossFit D.E.C.K – CrossFit For father’s Day I want muscles (optional wod) (Time) 21 cal ride 5 rope climbs 5 strict handstand push-ups 15 cal ride 4 rope climbs 4 strict handstand push-ups 9 cal ride 3 legless rope climbs 3 strict handstand p ... Continue Reading

CrossFit D.E.C.K – CrossFit Box warm up 2 (No Measure) 3 x 30 sec box hip stretch 30 sec kettle bell hang 30 sec lateral box step over Graces workout 4 (AMRAP – Reps) 11 minute AMRAP 1000m Row 30 Box Jump Overs 20/24/30 inch 30 DB Shoulder to ... Continue Reading