CrossFit D.E.C.K – CrossFit Back – Box warm up (No Measure) 3x 10 Kang Squats 10 Downward Dog to back arch 10 push ups Crossfit Games Open 21.2 RX (Ages 16-54) (Time) For time: 10 dumbbell snatches 15 burpee box jump-overs 20 dumbbell snatches ... Continue Reading

CrossFit D.E.C.K – CrossFit Open Gym (Time) Create Your Own Swim (Time) 5km swim up river

CrossFit D.E.C.K – CrossFit Saturday Sweat 2 (Time) Partner Workout For Time 55 Wallballs Then 6 Rounds round for round 10 Hang Power clean 50/35kg 10 Toe to bar then Then 6 Rounds round for round 10 Push Press 50/35kg 10 Pull up Then 6 Rounds round ... Continue Reading

CrossFit D.E.C.K – CrossFit Skills Warm up (No Measure) 3 x 30 sec Bottom of Dip Swing 30 Sec Ring Row 30 Sec Hand Stand Shoulded tap 20/02/2017 hand box bell (Time) 7 Rounds For Time 7 Handstand Strict Push ups 7 Burpee box jump 30/24 inch 7 Left a ... Continue Reading

CrossFit D.E.C.K – CrossFit Mobility Flow (No Measure) 60-60 Shoulder Rotations 10 Wall Angels 30 sec pec stretch either sides Roll down in to 2x inch worms 3 way wrist press, back/side/forward 30 sec side squat with thoracic twist 1:1 Mountain clim ... Continue Reading