CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 Minutes ankle/ Hip mobility 3x 10 x Front Squats 10 x Power Cleans 10 x Push Jerk Clean and Jerk (11 Minute EMOM) 2 Minutes (same weight) 2x Cleans 2x Push Jerk Rest 1 Minute 2 Minutes (Same weight) ... Continue Reading

CrossFit D.E.C.K – CrossFit SUNDAY OPEN GYM 830-930AM Please book at least an hour before in wodify and cancel if unable to attend. Work on skills, lifts or catch up a workout you may have missed. Sunday suggestion (No Measure) 5 sets NOT For time 5 ... Continue Reading

CrossFit D.E.C.K – CrossFit Moving 2 (No Measure) 3 x 10 m high knees 10 m Lunges 10 m Karioka The Capitol (Time) For Time in Pairs Or Try it Alone Games Style 20 Ball Cleans 45/30 kg 10 x 400m Run 200m Farmers carry 24/16 kg 200m Ball Carry 45/30 ... Continue Reading

CrossFit D.E.C.K – CrossFit Ab 11 (AMRAP – Reps) 2 rounds 30 v-hold flutter kicks 15 v-ups 30 plank hold taps 15 hollow rocks 30 alternating single leg tuck Then max reps Sit-ups 6 min cap 09/08/2019 (Time) In partners 80-60-40 Kettlebell swin ... Continue Reading

CrossFit D.E.C.K – CrossFit The G-Off (No Measure) Roll feet – 3times flat + 3times sides Glute Foam roll, angle in knee Foam roll Lats. Press Chest – mobility ball though all areas Clean and Jerk warm up (No Measure) 3x 5 Front Squats 5 ... Continue Reading