CrossFit D.E.C.K – CrossFit Stretch (No Measure) 5 Minutes Ankle Mobility Med ball or dumbbell slow controlled squat Strict Toes-To-Bar (6 Minute Alternating EMOM) Strict Pull up (6 Minute Alternating EMOM) Strict Pull up Handie a bike ride (Time) 3 ... Continue Reading

CrossFit D.E.C.K – CrossFit Ab 3 (No Measure) 2 rounds for quality 15 hollow rocks 15 v-ups 30 sit-ups 30 second plank 6 minute cap Overhead warm up (No Measure) 3x 30 sec Pass through 30 sec Over head Squat 30 sec Inch Worms Push Press (15 Minutes ... Continue Reading

CrossFit D.E.C.K – CrossFit Saturday Mash (Time) For Time 30-20-10 Strict handstand push-ups Devil Swing 2 x 22.5/15 kg Power Clean and Jerk 60/40kg Then 400m run together Then 20-30-40 Kipping handstand push-ups Chest to bar pull-ups Front Squats 6 ... Continue Reading

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