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 Strict Pull up (6 Minute Alternating EMOM ) Strict Pull up Hollow Hold (6 Minute Alternating EMOM) 30 Second Hollow Hold 26/04/20 ... Continue Reading

CrossFit D.E.C.K – CrossFit Air squat warm up (No Measure) 2x 30 Sec Bottom of Squat 30 sec Air Squat 30 sec Inch Worms Front Squat (20 minutes 3 x 3 @ 80%) 26/04/2022 (4 Rounds for time) 4 Rounds In 4 Minutes 10 Devil Swings Single Arm 22.5/15k ... Continue Reading

CrossFit D.E.C.K – CrossFit Wood (Time) 5 Rounds for time of: 400m Run 10 Burpee Box Jumps, 24″ 10 Sumo-Deadlift High-Pull. 95# 10 Thrusters, 95# Rest 1 MinuteIn honor of Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, di ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x 10 arch to hollow 10 front squats 10 Power clean and Jerk 22/04/2017 (Time) In Pairs 100 Med-ball Squats 9/7kg (syncro) then (shared load) 2 Rounds 30 Power Clean and Jerks 60/40kg 60 handstand pus ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x 10 Arch to Hollow 10 Jumping squats 10 overhead squats Muscle Up Central (Time) 5 Rounds 6 Bar Muscle Ups/strict pull-ups 8 Overhead Squats 60/40kg 12 Box Jump Overs 24/20″ Then 5 Rounds 6 ri ... Continue Reading