CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 8 minutes roller mobility 15 Minutes Goat Work (pre-open wind down) (No Measure) Spend 15 Minutes working on a skill of choice 24/02/2017 (Time) In Pairs 100 Wallballs 9/7 kg 100 Pullups 100 shoulder ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3X 30 seconds bottom of the squat 30 seconds arch to hollow 30 sec kettlebell deadlifts Back Squat (6×2 – 90% ) 20 minutes 23/02/2017 (Time) 1-10 Toes to bar Deadlifts 100/70kg burpees ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x 10 egg flips 10 Mountain Climbers 10 power clean and jerk 6 Minute EMOM (max reps) Handstand Walk for meters (odd) hollow rocks (even) For Time (Time) 5 Rounds 20 Kettlebell Swings 32/24kg 20 front ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 5 mins banded ankle mobility 3X 10 power cleans 10 front squats 10 arch to hollow Clean (10 Minute E2MO2M @ 75% ) 1 x Clean 4 x Front Squat 14 Minute Ascending muscle up Ladder (AMRAP – Roun ... Continue Reading

CrossFit D.E.C.K – CrossFit Skills Warm up (No Measure) 3 x 30 sec Bottom of Dip Swing 30 Sec Ring Row 30 Sec Hand Stand Shoulded tap 20/02/2017 hand box bell (Time) 7 Rounds For Time 7 Handstand Strict Push ups 7 Burpee box jump 30/24 inch 7 Left a ... Continue Reading