CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x 10 Banded Lat Pull Downs 10 Calf Pumps 10 Passover bottom of squats The Hell Blazer (Time) In Pairs 20 Rounds (1 for 1) – 2 Bar Muscle-ups -20 Double Unders *partner not working hold Plank* 1 ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm up Pistol (No Measure) 10 minutes Alternating legs Box Pole Squats Weighted Front Squat (8 x 2 -2 Second Pause at bottom) 75% Dumbell/ride (AMRAP – Reps) Every 3 Minutes for 3 Rounds -15/10 Calorie Ride/row ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 60x shoulder rotations 30 second one arm plank hold each side 3x 10 eagles 10 arch to hollows 10 dead bugs alternating 09/11/2017 (Time) 15-12-9 Power clean and Jerk 50/35kg Pull-ups 800m Run 12-9-6 P ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Tabata Warm up Bottom of squat Plate hold Top of Push Up hold Alternating Bear Complex (10 Minute EMOM work to heavy ) Power Clean Front Squat Push Press Back Squat Second Push Press 08/11/2017 (AMRAP ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Melbourne cup Horse Over box relay 07/11/2017 (Time) In teams of 2 100 Double Unders 80 handstand push-ups 100 Double Unders 80 toes to bar 100 Double Unders 15 min cap You can Bet on it (AMRAP – ... Continue Reading