CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x 8/6 calorie ride Lunge 6 burpee wall jump overs 150m run Jodi schmodie (Time) 25 burpees 8 rounds 2 ball cleans 70/45kg 5 chest to bar pull-ups 25 burpees 8 rounds 2 bar muscle ups 5 box jump overs ... Continue Reading

CrossFit D.E.C.K – CrossFit Dead warm up 3 (No Measure) 3x 10 Good mornings 10 Eagles 10 Jumping jacks Deadlift (20 Minute 5 x 2 @ 85%) Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand Push-upsWeight 102/ 70 kg

CrossFit D.E.C.K – CrossFit Box Stretch (No Measure) 3 x 30 sec box hip stretch 30 sec kettle bell hang 30 sec Nose to wall Handstand Hold 06/04/2018 bike fun (5 Rounds for time) 5 Rounds of 4 minutes 15/10 cals 15 Kettle bells 24/16 kg 5 Clean and ... Continue Reading

CrossFit D.E.C.K – CrossFit Shoulder stretch (No Measure) 5 minutes Shoulder mobility 60/60 Shoulder rotation YMCA Arc to Hollow Front Squat (20 Minutes 5 x 2 @ 80%) 04/04/2018 hand sit wallball (AMRAP – Rounds and Reps) 10 Minute AMRAP 5 ... Continue Reading

CrossFit D.E.C.K – CrossFit April Fool (AMRAP – Reps) 28 Minute Partner AMRAP Partner A runs one 200M Partner B does AMRAP Hang Power Snatch 50 / 35 kg until A gets back. Switch and repeat. Each person only runs once and Snatch once. Partner A ... Continue Reading