CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 x 10x Power Clean 10 x Overhead Squats 10x lunge and reach Party at the Bar (Time) 8-6-4 Speed ladder Power Cleans weight: 100/70kg 110/80kg 120/85kg 6 Minute Cap Scaling- Roughly 80/85/90 % 1 R ... Continue Reading

CrossFit D.E.C.K – CrossFit Squat mobility (No Measure) 3x 30 seconds glute bridge pulse 30 seconds Sampson stretch 30 seconds bottom of squat 30 seconds saddle position Back Squat (4 x 6 – 70 %) 20 Minutes 08/12/2018 (AMRAP – Rounds ... Continue Reading

CrossFit D.E.C.K – CrossFit It’s up to you! (No Measure) 30 minute EMOM Choose 5 different movements. They should take no more than 45 seconds to complete. How hard/gassy this wod is is up to you. CHECK movements with Whit first. There will be ... Continue Reading

CrossFit D.E.C.K – CrossFit

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Dynamic lines warm up -high knees -open close gate -emu walks – crab walk …etc Naughty or NIce? (Time) Twas the night before Christmas and Santa suddenly realised he had been too busy gett ... Continue Reading