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

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x 10 arch to hollow 10 mountain climbers 10 kosak squats 100m run 08/09/2018 (Time) In partners 100 double dumbbell burpee deadlifts 80 toes to bar 60 hang squat cleans 70/50kg 40 ring muscle ups/ 40 ... Continue Reading

CrossFit D.E.C.K – CrossFit shoulder skill warm up (No Measure) 2 rounds for quality 30 Second right side plank 30 Seconds left side plank 30 Second tuck to invert 30 Seconds press to handstand on wall 30 Seconds hanging L sit Cindy (AMRAP – R ... Continue Reading

CrossFit D.E.C.K – CrossFit Overhead warm up (No Measure) 3x 30 sec Pass through 30 sec Over head Squat 30 sec Inch Worms Overhead Squat (20 minutes 6 x 2 @ 85 %) Isabel (Time) For Time: 30 Snatches, 135# / 95#Weight 61/43 kg