CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 x 30 seconds max effort air bike Bench Press (3 x 5 – 75%) 15 minutes Not a day over 60 (Time) 3 rounds 9 ring muscle ups/ 9 ring rows+ 9 ring dips 11 deadlifts 120/90kg 37 kettlebell swin ... Continue Reading

CrossFit D.E.C.K – CrossFit Skills warm 2 (No Measure) 3 x 30 sec Hollow hold 30 sec Superman hold 30 sec Shoulder taps L-Sit Pull-ups (6 Minute Alternating EMOM ) Strict Toes-To-Bar (6 Minute Alternating EMOM ) Clean your toes (Time) 5 rounds 10 ha ... Continue Reading

CrossFit D.E.C.K – CrossFit Hip warm up (No Measure) 3 Rounds 10 Scorpions 10 Left leg hip Pulse 10 Right leg Hip Pulse 30 Sec Glute Bridge Partner Kelly (Time) In Pairs 10 Rounds For Time 400m Run 1 for 1 30 Box Jumps ( together ) 30 Wall Balls ( t ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm up Pistol (No Measure) 10 minutes Alternating legs Box Pole Squats Weighted Front Squat (20 Minutes 8 x 2 @ 80 %) 10/09/2018 hand front burpee (Time) 5 Rounds for time 6 Strict Handstand push up 6 Squat Cleans 70 ... Continue Reading

CrossFit D.E.C.K – CrossFit 9.9.18 optional (No Measure) Every 2 minutes for 20 minutes 12 handstand push-ups 2 squat clean at heavy 48 double Unders Alternate with 12 chest to bar pull-ups 2 snatch at heavy 24 situpsMeant to be chill for active rec ... Continue Reading