CrossFit D.E.C.K – CrossFit Valentine’s Day row (AMRAP – Reps) 3 Minutes Row and Burpee In Pairs complete max effort Row ( Calories ) Burpee Working at same time change however Valentines Day Workout (Time) In pairs for Time Run 300m tog ... Continue Reading

CrossFit D.E.C.K – CrossFit Mobilities (No Measure) Wrists/arms/shoulders/hips/knees/ankles Strict Toes-To-Bar (6 Minute Alternating EMOM ) L-Sit Pull-ups (6 Minute Alternating EMOM ) Back Squat (16 Minute EMOM 8 x 3 @ 80%) Alternating EMOM Odd ... Continue Reading

CrossFit D.E.C.K – CrossFit

CrossFit D.E.C.K – CrossFit Challenge 3 Workout (AMRAP – Rounds and Reps) 10 Minute AMRAP 10 Power Clean and Jerk 40/30 kg 5 Meter Lunge Walk 5 Burpees 5 Ring Rows 5 Meter Lunge Walk Challenge Ride 3 (Calories) Ride for Calories 30 sec Ride Re ... Continue Reading

CrossFit D.E.C.K – CrossFit 04/07/2015 Run wall ball pull Push (Time) For Time Run 1600 m 80 Wall Ball 10/7 kg 80 Kettle bell swings 24/16 kg Run 800 m 40 Med Ball Cleans 10/7 kg 40 Pull ups Run 400 m 20 Box Jumps 24/20inch 20 Push ups Run 200 m 10 ... Continue Reading