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

CrossFit D.E.C.K – CrossFit Optional Sunday funday (AMRAP – Rounds and Reps) 8 minute AMRAP -10 dumbell around the worlds -10 burpees over dumbell -10 dumbell box step ups Weight: 22.5/ 15kg Pop it like it’s hot (AMRAP – Rounds and ... Continue Reading

CrossFit D.E.C.K – CrossFit Team Series WOD 7 (AMRAP – Reps) With a 20 Minute clock for max REPS and KILOS Partner 1: 0:00-2:00 Handstand push-ups 2:00-4:00 Rest 4:00-6:00 Double-unders 6:00-8:00 Rest 8:00-10:00 1-rep-max back squat Then, Part ... Continue Reading