CrossFit D.E.C.K – CrossFit Warm up Pistol (No Measure) 10 minutes Alternating legs Box Pole Squats Weighted Back Squat (20 Minutes 3 x 8 @ 70 %) Partner DT (AMRAP – Rounds) 20 AMRAP 12 Deadlifts 70/50kg 9 Hang clean 6 Shoulder to overhead ... Continue Reading

CrossFit D.E.C.K – CrossFit

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x 8/6 calorie ride Lunge 6 burpee wall jump overs 150m run Jodi schmodie (Time) 25 burpees 8 rounds 2 ball cleans 70/45kg 5 chest to bar pull-ups 25 burpees 8 rounds 2 bar muscle ups 5 box jump overs ... Continue Reading

CrossFit D.E.C.K – CrossFit Dead warm up 3 (No Measure) 3x 10 Good mornings 10 Eagles 10 Jumping jacks Deadlift (20 Minute 5 x 2 @ 85%) Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand Push-upsWeight 102/ 70 kg

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 06/04/2018 bike fun (5 Rounds for time) 5 Rounds of 4 minutes 15/10 cals 15 Kettle bells 24/16 kg 5 Clean and ... Continue Reading