CrossFit D.E.C.K – CrossFit Sunday Schmunday (No Measure) 15 Rounds Pick any 3 Movements and cycle through i.e. Wits 200m Run/row/ride 6 toes to bar into 6 Chest to bar 200m 4 Bar Muscle Ups 200m 10 Handstand Push-ups You will do each movement 5 tim ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x 10x banded lat pulldown 10x emu walk 10x push-ups change stance 29-12-18 (Time) 21-15-9 Toes to Bar Deadlifts 70/50kg (80/55kg rx+) Then 4 rounds 20 push-ups / 8 Ring Muscle ups -Rx+) 15 Burpee Box ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 x 10x Power Clean 10 x Overhead Squats 10x lunge and reach Party at the Bar (Time) 8-6-4 Speed ladder Power Cleans weight: 100/70kg 110/80kg 120/85kg 6 Minute Cap Scaling- Roughly 80/85/90 % 1 R ... Continue Reading

CrossFit D.E.C.K – CrossFit Squat mobility (No Measure) 3x 30 seconds glute bridge pulse 30 seconds Sampson stretch 30 seconds bottom of squat 30 seconds saddle position Back Squat (4 x 6 – 70 %) 20 Minutes 08/12/2018 (AMRAP – Rounds ... Continue Reading

CrossFit D.E.C.K – CrossFit It’s up to you! (No Measure) 30 minute EMOM Choose 5 different movements. They should take no more than 45 seconds to complete. How hard/gassy this wod is is up to you. CHECK movements with Whit first. There will be ... Continue Reading