CrossFit D.E.C.K – CrossFit Box Stretch (No Measure) 3 x 30 sec box hip stretch 30 sec kettle bell hang 30 sec Nose to wall Handstand Hold Thruster (20 Heavy Complex) 1 X Push Press 1 X Push Jerk 2 X Thruster 09/06/2016 pull wall jump (AMRAP – ... Continue Reading

CrossFit D.E.C.K – CrossFit Ring Warm up (No Measure) 3 x Ring support 15 seconds Progression: Banded holds 3 x Ring tuck pull to invert x 5 Progression: Heels to bum – knees to chest Kettle Bell 300 V2 (Time) For Time 50 V-Ups 100 Meter farme ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 x Pass through Hi hang jumps OverHead Squat Tabata Toe and Top of Push (No Measure) Tabata Toe to Bar and Top of Push up Hold 8 Alternating Rounds Power Snatch (12 Minute EMOM @ 60 % ) 1 x Hi ha ... Continue Reading

CrossFit D.E.C.K – CrossFit Squat warm up (No Measure) 5 min Ankle Mobility 10 Good mornings 10 Air Squat 30 sec Inch Worms Front Squat (20 minutes 5×3 @ 85 %) 06/06/2016 (AMRAP – Rounds and Reps) 12 Minute Ascending Ladder 10 Push up ... Continue Reading

CrossFit D.E.C.K – CrossFit Sun fun for gun (Time) Part A 50 Double Unders 5 Muscle ups 5 Strict Handstand push ups 5 Deadlift @ 70 % 75 Double Unders 4 Muscle ups 4 Strict Handstand push ups 4 Deadlift @ 75 % 100 Double Unders 3 Muscle ups ... Continue Reading