CrossFit D.E.C.K – CrossFit AB 6 (AMRAP – Reps) 30 sit-ups 30 bicycle crunches 15 V-ups 30 second plank right side 30 sit-ups 30 bicycle crunches 15 V-ups 30 second left side plank Then Hollow rocks remaining time 6 min cap Snatch Warm-up 2 (N ... 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 Mobility Flow (No Measure) 60-60 Shoulder Rotations 10 ... Continue Reading

CrossFit D.E.C.K – CrossFit Sundayyy (Time) 10 rounds 4 bar muscle ups 12/8 calorie row 5 rope climbs 10 rounds 3 ring muscle ups 10/6 calorie ride 5 rope climbs 21-15-9 Toes to bar Double dumbbell burpee deadlift 2×22.5/15kg Chest to bar Doubl ... Continue Reading

CrossFit D.E.C.K – CrossFit Wod 1 (Time) The Partner 50s 50 Hang single Dumbbell Snatch/ Clean 2:1 22.5/15 kg 50 Metre Dumbbell Lunge walk 22.5/15 kg 50 Toe to Bar/ Knee raise 2:1 50 Wallball 9/7 kg 50 Pull up/ jumping 2:1 50 Dumbbell Box Step up 22 ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 minutes ankle/hip mobility 3x 2 Jefferson’s inchworm 10x pass throughs 5x back squats 5x backsquats into stots press 5x power clean and jerk Overhead Squat (15 minutes for a heavy) Ethan grows ... Continue Reading