CrossFit D.E.C.K – CrossFit For father’s Day I want muscles (optional wod) (Time) 21 cal ride 5 rope climbs 5 strict handstand push-ups 15 cal ride 4 rope climbs 4 strict handstand push-ups 9 cal ride 3 legless rope climbs 3 strict handstand p ... Continue Reading

CrossFit D.E.C.K – CrossFit Box warm up 2 (No Measure) 3 x 30 sec box hip stretch 30 sec kettle bell hang 30 sec lateral box step over Graces workout 4 (AMRAP – Reps) 11 minute AMRAP 1000m Row 30 Box Jump Overs 20/24/30 inch 30 DB Shoulder to ... Continue Reading

CrossFit D.E.C.K – CrossFit Eagle warm up (No Measure) 10 Eagles 10 Mountain Climbers 30 Sec top of Push up 04/12/2015 4 x 5 minutes (4 Rounds for reps) 5 Minute AMRAP 15 Deadlifts 50 / 35 kg 10 Front Squats 50 / 35 kg 5 Push Jerks 50 / 35 kg Rest 5 ... Continue Reading

CrossFit D.E.C.K – CrossFit Skills warm 2 (No Measure) 3 x 30 sec Hollow hold 30 sec Superman hold 30 sec Shoulder taps Handstand hold (10 minutes 1 max effort ) Toe to wall partner hold freestanding 31/08/2017 (AMRAP – Rounds and Reps) 30 min ... Continue Reading

CrossFit D.E.C.K – CrossFit Squat warm up (No Measure) 5 min Ankle Mobility 10 Good mornings 10 Air Squat 30 sec Inch Worms Front Squat (20 minutes 5 x 5 @ 75%) Happy birthday Corey (AMRAP – Rounds and Reps) 13 Minute AMRAP 30 Double Under ... Continue Reading