CrossFit D.E.C.K – CrossFit Saturday Sweat 2 (Time) Partner Workout For Time 55 Wallballs Then 6 Rounds round for round 10 Hang Power clean 50/35kg 10 Toe to bar then Then 6 Rounds round for round 10 Push Press 50/35kg 10 Pull up Then 6 Rounds round ... Continue Reading

CrossFit D.E.C.K – CrossFit Skills Warm up (No Measure) 3 x 30 sec Bottom of Dip Swing 30 Sec Ring Row 30 Sec Hand Stand Shoulded tap 20/02/2017 hand box bell (Time) 7 Rounds For Time 7 Handstand Strict Push ups 7 Burpee box jump 30/24 inch 7 Left a ... Continue Reading

CrossFit D.E.C.K – CrossFit Mobility Flow (No Measure) 60-60 Shoulder Rotations 10 Wall Angels 30 sec pec stretch either sides Roll down in to 2x inch worms 3 way wrist press, back/side/forward 30 sec side squat with thoracic twist 1:1 Mountain clim ... Continue Reading

CrossFit D.E.C.K – CrossFit Shoulder stretch (No Measure) 5 minutes Shoulder mobility 60/60 Shoulder rotation YMCA Arc to Hollow Bench Press (15 Minutes find 2RM) 17/02/2017 Ride Lunge Burpee Row Teamof3 (Time) For Time in teams of 3 25 Calories Rid ... Continue Reading

CrossFit D.E.C.K – CrossFit shoulder skill warm up (No Measure) 2 rounds for quality 30 Second right side plank 30 Seconds left side plank 30 Second tuck to invert 30 Seconds press to handstand on wall 30 Seconds hanging L sit Strict Toes-To-Bar (6 ... Continue Reading