CrossFit D.E.C.K – CrossFit Warm-up neck shoulder (No Measure) 3x 6 x Side plank arm raise Pull up hold 6 x look left look right 3 x partner hanging press Push Press (15 Minute 6 x 2 @ 85%) Allstar workout 6 (Time) For time 9 Front squats 80/55 ... Continue Reading

CrossFit D.E.C.K – CrossFit Optional Sunday 26.8 (No Measure) 5 rounds 5/4/3/2/1 power clean and jerks (reps go down weight goes up) 6 ring muscle ups/ 20 toes to rings 8 deficit handstand push-ups 10 box jump all the way overs 100/80/60/50/40/20 do ... Continue Reading

CrossFit D.E.C.K – CrossFit Kalsu (Time) HAPPY BIRTHDAY TO ME For time 100 Thrusters 60/40kg 5 Burpees at bottom of ever minute 35 min cap

CrossFit D.E.C.K – CrossFit shoulder skill warm up (No Measure) 2 rounds for quality 30 Second right side plank 30 Seconds left side plank 30 Second tuck to invert 30 Seconds press to handstand on wall 30 Seconds hanging L sit 24/08/2018 5 rounds ro ... Continue Reading

CrossFit D.E.C.K – CrossFit Samson warm up (No Measure) 3x 30 sec Samson Stretch 30 sec Mountain Climbers 30 sec Star Jumps Power Snatch (16 Minute EMOM 1 RM) 0 – 4 Minutes 3 reps 5 Minute rest 6 – 10 Minutes 2 Reps 11 Minute rest 12  ... Continue Reading