CrossFit D.E.C.K – CrossFit Open warm up (No Measure) 3x Good morning Pass through Air squat CrossFit Games Open 16.4 and 17.4 (AMRAP – Reps) 13-Minute AMRAP: 55 Deadlifts, 225# / 155# 55 Wall-Ball Shots, 20# / 14# 55 Calorie Row 55 Handstand ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x 30 seconds bottom of the squat plate ankle mobility 30 seconds kosac squats 30 seconds inchworms Back Squat (6×3 – 70% with 2 second pause ) 17/03/2017 (AMRAP – Rounds and Reps ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x 30 Seconds inchworms 30 Seconds pushups 30 seconds handstand hold Handstand Walk (6 EMOM – Alt 30sec hollow hold) 16/03/17 (Time) Time 100 handstand push-ups *Every break perform 5 kettlebell ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 position Snatch 10 High Hang snatch 10 hang snatch 10 Snatch Snatch (20 Minutes to find heavy Complex) 1 Snatch 1 Hang snatch 1 snatch balance 1 Overhead Squat 15/03/2017 (AMRAP – Rounds and R ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x 10 kettlebell deadlifts 10 arch to hollow 10 eagles Strict Muscle up 6 Minutes for 3 sets of max effort strict muscle ups unbroken – scaling = strict pullups 14/03/2017 (Time) Time 35 burpees ... Continue Reading