CrossFit D.E.C.K – CrossFit Overhead warm up 2 (No Measure) 3x 30 sec Pass Through 30 sec Reverse pass through 30 sec Over Head Squat Overhead Squat (15 Minutes 3 x 3 @ 75%) 05/11/2015 overhead toe skip (AMRAP – Rounds and Reps) 10 Minute ... 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 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 Ab 3 (No Measure) 2 rounds for quality 15 hollow rocks ... Continue Reading

CrossFit D.E.C.K – CrossFit Squat Warm up (No Measure) 3 x 30sec on each Air squats Sansom Stretch Top of the push up then 100m run Back Squat (16 Minutes 2 x 2 @ 90%) Stellas WOD (AMRAP – Rounds and Reps) 10 Minute AMRAP 10 Push ups 10 Bu ... Continue Reading

CrossFit D.E.C.K – CrossFit 22/6/2019 (AMRAP – Rounds and Reps) 30 Burpees then 5 Rounds Nate ( 2 Ring Mu/ 4 Hspu/ 8 Kbs 32/24kg) then 30 Burpee then 5 Rounds DT (12 Deadlift/ 9 Hang power Clean/ 6 Push Jerk 60/40kg) Then 30 Burpee then AMRAP ... Continue Reading