CrossFit D.E.C.K – Competitor Training Metcon (Calories) 10 min EMOM 5 cals on Assault Bike Rest Run 1600m Rest Tabata max calories on Rower Put Run time in comments

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 Ring Dips (5 minutes max effort ) Toes-To-Bar (5 minutes max effort set) 11/07/2017 dumbell fun (Time) For time 3 R ... Continue Reading

CrossFit D.E.C.K – CrossFit Kids 5+ Warm-up Warm up 4 (No Measure) 3x 10 good mornings 10 eagles 10 air squats Barbell practice 3 rounds each 10 deadlifts 3 rounds each 10 front squats 10 back squats Metcon (AMRAP – Reps) Sally up Goblet squat ... Continue Reading

CrossFit D.E.C.K – CrossFit Floor hip warm up (No Measure) 3x 1 min floor hip sweepers 1 min couch stretch 1 min eagles30 minutes for Squats Hatch Cycle Front Squat (Week 9-1) 5 reps 65% 4 reps 75% 4 reps 80% 4 reps 85% Hatch Cycle B ... Continue Reading

CrossFit D.E.C.K – At Home Training Warm that little big soul (No Measure) 30 seconds each Tall Jumps Windmill Stretch Mountain Climbers Plank twists Knee Pushups Dead Bug rolls Lunge Pulse Duck walk hold Metcon (Time) 40-30-20-10 Object ground to o ... Continue Reading