CrossFit D.E.C.K – CrossFit Eagles warm up 2 (No Measure) 3x 30 sec Arc to Hollow 30 sec Eagles 30 sec Hip Pop ups 24/06/2016 wallball fun (Time) For time 25 Wallballs Then 5 Rounds 10 Toe to bar 10 Power Clean 80/50kg Then 25 Wall Balls Then 5 Roun ... Continue Reading

CrossFit D.E.C.K – CrossFit 23/06/2016 Shoulders (Time) 21-15-9 reps of: Chest-to-bar pull-ups Handstand Push-ups 3 Rounds for time of: 20m Front Rack Lunge 2 x 24/16kg 40m Overhead Carry 2 x 24/16kg 50 Abmat Sit-ups AMRAP 6 minutes of: 4 Burpees 2 ... Continue Reading

CrossFit D.E.C.K – CrossFit Air squat warm up (No Measure) 3x 30 Sec Bottom of Squat 30 sec Air Squat 30 sec Inch Worms Roller mobility (No Measure) 6 mins Pick 3 muscle and move though the 4 steps for 2 minutes on each area 22/06/2016 run air slam ... Continue Reading

CrossFit D.E.C.K – CrossFit shoulder stretch (No Measure) 5 minutes Shoulder mobility Band Arc to Hollow YMCA Skills test 3 x 0-2 minutes 1 Max effot set Strict Pullups 2-4 minutes 1 Max effort set Strict Ring Dips 4-6 minutes 1 Max effort set V-ups ... Continue Reading

CrossFit D.E.C.K – CrossFit Deadlift (20 Minutes 3 RM then 4 x 3 @ 80%) Take 15 Minutes to find 3 RM rest 1 Minute Then 4 minute EMOM 3 Reps @ 80% Dead warm up (No Measure) 3x 10 Jumping squats 10 push ups 10 deadlifts 20/06/2016Push Kettle ... Continue Reading