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

CrossFit D.E.C.K – CrossFit 12 more days. Do mine or make your own! (Time) 1 Power clean and jerk 100/70kg 2 00m run 3 ring muscle ups 4 strict hand stand push up 5 chest to bar pull-ups 6 toes to bar 7 cal air bike 8 dumbbell Bench Press 2×22. ... Continue Reading

CrossFit D.E.C.K – CrossFit Snatch B (No Measure) Y, T, A Scapula Holds – 10 Seconds x 3 20 x Shoulder Shrug distractions 2 x 30 Seconds bottom of the Squat then with barbell 2 x 5 Drop Snatch 2 x 5 Hip Snatch 2 x 5 Snatch Deadlift 5 x 1 Hang ... Continue Reading