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 Back Squat (15 Minutes 5 x 3 @ 80%) DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 10 ... Continue Reading

CrossFit D.E.C.K – CrossFit Sumo warm up (No Measure) 10 Pass through 10 Overhead squat 10 Sumo high pull Regionals 2015 event 3 (Time) For time 1600 m run 50 overhead squats 60 / 40kg 100 sit-ups 150 double-unders 50 sumo deadlift high pulls 60 / 4 ... Continue Reading

CrossFit D.E.C.K – CrossFit Bear warm up (No Measure) 10 Eagles 10 Push ups 20m Bear Crawl Turkish Get Up (10 mins ) Kettle Bell 300 (Time) For Time 25 V-Ups 50 Snatches (25 Left 25 Right) 25 Pushups 50 Swings 50 Burpees 50 Clean & Press (25 Le ... Continue Reading

CrossFit D.E.C.K – CrossFit shoulder stretch (No Measure) 5 minutes Shoulder mobility Band Arc to Hollow Toes-To-Bar (odd minute 5 – 10 reps) Ring Rows (even minute 5 – 10) 10 minute odd minute even minute EMOM 15/05/2015 (AMRAP – ... Continue Reading

CrossFit D.E.C.K – CrossFit Bear warm up (No Measure) 10 Eagles 10 Push ups 20m Bear Crawl Back Squat (15 minute 5 x 2 @ 70 %) 13/05/2015 (AMRAP – Rounds and Reps) 20 Minute AMRAP 4 Cleans 80/ 55 kg or 60% 4 Shoulder to over head 8 Pus ... Continue Reading