CrossFit D.E.C.K – CrossFit Skills Warm up (No Measure) 3 x 30 sec Bottom of Dip Swing 30 Sec Ring Row 30 Sec Hand Stand Shoulded tap Eccentric muscle up (3 reps) 6 minute EMOM L sit / box / assisted Diane (Time) 21-15-9 Deadlifts, 225# / 155# Hands ... Continue Reading

CrossFit D.E.C.K – CrossFit Sunday optional. (Time) 12 ring muscle ups 24 handstand push-ups 9 ring muscle ups 18 handstand push-ups 6 ring muscle ups 12 strict handstand push-ups 3 strict ring muscle ups 6 strict handstand push-ups Then 3x 20/15 ca ... Continue Reading

CrossFit D.E.C.K – CrossFit Snatch Warm-up 2 (No Measure) 3x 10 Snatch shrug 10 Hang Power Snatch 10 Overhead Squats Saturday snatch ladder (Time) In partners 20 Snatch 50/35kg – 50% 50 toes to rings 16 Snatch 60/40kg – 55% 40 to ... Continue Reading

CrossFit D.E.C.K – CrossFit Clean and Jerk Warm-up (No Measure) 30x Shoulder Cranks with Change plates 3x 10x Power Cleans 10x Front Squats 10x Push Jerks Bench Press (15 Minutes 5 x 5 @ 80 %) 27/01/2015 (3 Rounds for reps) 2 Minute AMRAP Accend ... Continue Reading

CrossFit D.E.C.K – CrossFit Kids 5+ Warm-up (No Measure) 200m run then Down up slam ball relay Teens T2 Week 1- baseline (No Measure) Crossfit total Find 1 rep – press – back squat – deadlift Then max effort 200m Run Break- Banded ... Continue Reading