CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Alternating Tabata Hollow Hold Push up to plank Transfers Gymnastics Skills 2 (3 Rounds for reps) 9 Minute EMOM alternating 3 rounds 1 min Stadler leg lifts to plate/ object 1 min Donkey Kicks/ Handst ... Continue Reading

CrossFit D.E.C.K – CrossFit Cassnwit wod 2 (Time) 30-20-10 Object single arm devils swings / or just burpees if no object/object snatch Object overhead reverse lunge (can go heavier for this with a different object) V-ups X2 mountain climbers Then s ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 x 10 Hollow Rocks 10 Kang Squats 10 Good Mornings 20 Fast feet to object Saturday smasher (Time) 10 rounds 20 odd object ground to overhead (light)/power clean and jerk (if dumbbell/kettlrbell 10 pe ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) YMCA Shoulder warm up with light odd objects/ no objects (Post your vids to Deck fit of you jamming!) Shoulders like Boulders (AMRAP – Reps) 5 Minute EMOM: Pick number to hold for 6 (choose vari ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 x 10 Mountain Climbers with reach 10 Kang Squats 10 Light object Y/Ts Absolation Wod 1 (Time) 10-1 V-ups 2x Wall Climbs/ 10 second plank hold between each set 02/04/2020 Interval Thursday (4 Rounds ... Continue Reading