CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x 10x squat to extension 10x scapula raises hanging from rig 10x banded pass throughs maintaining tension Front Squat (3 x 7- 70 %) 20 Minutes 12/12/2017- Jingle Bells (Time) 30 Jingle bell Swing ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Commando Top of Push up/ Crawl relay Split Jerk (8 EMOM) 2 Split Jerk (2 second hold) 75 % CrossFit Games Open 12.3 (AMRAP – Rounds and Reps) 18-Minute AMRAP of: 15 Box Jumps, 24″ / 20 ... Continue Reading

CrossFit D.E.C.K – CrossFit

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x 10 Kettlebell Upside down Press (5 Each side) 10 Scorpions 10 Jumping Lunges 09/12/2017 Diannathon (Time) 21-15-9-15-21 Deadlifts 100/70kg Handstand Push-ups Double Unders x 2 (42-30-18-30-42) 20 C ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x 10 arch to hollow 15m burpee Broad Jump 10 Wall facing air squats with medball Mid line tabata (AMRAP – Rounds) 8 Rounds Alternating Hollow hold Alternating leg lifts Hollow hold bar pull dow ... Continue Reading