CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 Minutes plate ankle mobility 3x 10 Kosak squats 10 Mountain climbers 10 reverse glute bridges Back Squat (6 x 2- 90%) 20 Minutes 8/10/18 (AMRAP – Rounds and Reps) 16 Minute AMRAP 16 Wall b ... Continue Reading
Categories Archives: Uncategorized
06
Oct
0
Sunday open gym 9am. Be there! P.s. don’t forget daylight savings!
By: admin – Categories: Uncategorized – October 6, 2018
CrossFit D.E.C.K – CrossFit Sunday funday better than monday (No Measure) 8 rounds 3 strict handstand push-ups 30 double unders Then 5 rounds 6 ring muscle ups 12 back rack reverse lunges (6 each leg then alternate) Then 2 rounds 10 box jumps high 2 ... Continue Reading
05
Oct
0
It’s Grace’s birthday yo she’s getting old so make sure your matching make it bright and bold! booty shorts Ankle socks and a cute little crop cos once the wod starts we aint gona stop! Happy birthday Grace you go okay but thats the only nice thing I’m ever gona say. (read this in a rap voice)
By: admin – Categories: Uncategorized – October 5, 2018
CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Pass the parcel with wallball. -bottom of squat – plank -hollow if music stops on you complete 5 burpees Happy Birthday Grace- Sweet 17 (Time) in Pairs Buy in 4 x 5m Laps each Handstand Walk (pa ... Continue Reading
CrossFit D.E.C.K – CrossFit Thruster 2 (No Measure) 3x 10 pass throughs 10 front squat 10 push press Clean and Jerk (12 Minute EMOM) min 1-3 2 x High Hang Clean & Jerk @ 65% min 4 Rest min 5-7 2 x Hang Clean & Jerk @ 75% min 8 Rest ... Continue Reading
CrossFit D.E.C.K – CrossFit Skills warm 2 (No Measure) 3 x 30 sec Hollow hold 30 sec Superman hold 30 sec Shoulder taps Ring Dips (9 Minutes alternating EMOM) Box handstand push up (9 Minutes Alternating EMOM) Strict Toes-To-Bar (9 Minutes Alternati ... Continue Reading