CrossFit D.E.C.K – CrossFit Abbata (AMRAP – Reps) alternate between Hollow Rocks Gymnastics Crunches(tabata) Ring Rows (6 Minute Alternating EMOM) Ring Dips (6 Minute Alternating EMOM) Option B: the Dave Castro challenge (AMRAP – Reps) 7 ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x 10m Duck walk 10m Squat to Broad Jump 10m Lunge and twist 10m step and hip twist Back Squat (15 minutes 3 x 3 @ 80%) Regionals Event 4 2014 (Time) 21-15-9 Strict Handstand Push-ups Front Squats ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) IN PAIRS 3x 20m Wheel barrow each 10 Wall ball passes over rig Push Jerk (15 Minutes to establish a heavy 1 rep) Trusty Thrusty (Time) 18 Thrusters 9 Bar Muscle Ups 14 Thrusters 7 Bar Muscle Ups 10 Th ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Tabata Bottom of the Squat top of the plank Overhead Squat (1 x 1) 15 Minutes to establish a heavy 1 rep Crossfit Open 18.0 (Time) 21-15-9 Alternating Dumbell Snatch 22.5/15kg Burpee over Dumbell

CrossFit D.E.C.K – CrossFit