CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 21- 15- 9 Slow Controlled Air Squats Arch to Hollow 100m Run between sets(high knees way out, butt kicks way in) Annie (Time) 50-40-30-20-10 Double-unders Sit-ups10 min cap Cindy (AMRAP – Rounds ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Hollow hold god ball Santa’s Workshop (Time) In teams of 3 Elves 400m Present Carry (1x20kg Plate/ 1x 9kg Medball/ 1x 24kg kettlebell- swap however needed) 120 Alternating Overhead Present Lunge ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 21 -15-9 (slow and controlled) Kettlebell deadlifts Mountain climbers 1 lap fast feet between sets Power Clean (8 minute EMOM) 1 Power Cleans 85% 3 Box Jumps 32/30″ Focus is explosive Power ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 Minutes ankle Mobility Tabata bottom of squat Plate Hold handstand hold alternate 13/12/2017 (AMRAP – Reps) 16 minute AMRAP 10 bear complex 50/35kg 400m run 8 bear complex 60/40kg 400m run 6 b ... Continue Reading

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