CrossFit D.E.C.K – CrossFit Volleybigball (No Measure) Two teams Wall ball over box Three per team Bench Press (5-4-3-2-1-1-1) 70/75/80/85% then 3x attempts to find a heavy 13/01/2018- Double Up (AMRAP – Rounds and Reps) 16 Minute AMRAP (i ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 Rounds 10 Ring Rows 10 Good Mornings 10 Calf Pumps 12/1/18 (Time) 5 Rounds 5 Chest to Bar Pull-ups 10 Push-ups 15 Air Squats 800m Run 21-15-9 Deadlifts 100/70kg Burpee Box Jumps 24/20″ 800m Ru ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 5 Minutes Plate Mobility Back Squat (10 x 2 – NO MORE than 70% ) Tempo squats- 4 seconds down, 3 second hold, Power out of the bottom 20 Minutes CrossFit Games Open 14.4 (AMRAP – Reps) ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 60 Shoulder rotations 3x 10 Shoulder cranks with change plates 10 Bent over flyes 10 Squat to extension Strict Toes-To-Bar (6 Minute Alternating) L-Sit Pull-ups (6 Minute Alternating EMOM) Crossfit.co ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 10 pass through 30 second handstand hold 10 palms only overhead squats working on positioning Overhead Squat (10 EMOM) 2 Snatch BALANCE – 80% Overhead Squat Nancy (Time) 5 Rounds for time of ... Continue Reading