CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 5 Minutes Ankle Mobility 3x 10 Arch to Hollows 10 air Squats 10 good Mornings Front Squat (6 X 3 – 60%) 2 second pause at bottom position Sweet sixteen- happy birthday grace! (Time) – ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x 10 Kettlebell Deadlifts 10 Handstand Shoulder Activations 10 Egg Flips 100m Run Deadlift (5 x 3 – 80%) 15 Minutes 05/10/2017 Ladder of the Dead (AMRAP – Rounds and Reps) 12 Minutes ... Continue Reading

CrossFit D.E.C.K – CrossFit Shoulders Gota Learn Warm-up (No Measure) 60 Shoulder Rotations each side 3x 2x Partner Shoulder push through 10 Mountain Climbers 10 10 Arch to Hollows L-Sit Pull-ups (6 Minute Alternating EMOM) Strict Toes-To-Bar (6 Min ... Continue Reading

CrossFit D.E.C.K – CrossFit Deep Shoulder Warm-up (No Measure) 10 Shoulder Cranks (change plates) 10 single arm Kettlebell press (bell upwards- 5 each side) 10 Face-pulls Snatch (10 Minutes to warm up to 60%) All of the Snatch (Time) 12 Minute L ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Labour Day Relay Can you bear it (Time) 10 Burpee Pull-ups (RX+= Burpee Bar Muscle-ups) 10 Rounds – 400m run – 2 Bear Complex 70/50kg 10 Burpee Pull-ups (bar Muscle Ups rx+) * bear complex ... Continue Reading