CrossFit D.E.C.K – CrossFit Skills Warm up (No Measure) 3 x 30 sec Bottom of Dip Swing 30 Sec Ring Row 30 Sec Hand Stand Shoulded tap Ring Dips (10 minutes 2 max effort sets) 11/07/2017 dumbell is my friend (Time) For time 3 Rounds 30 Alternating sn ... Continue Reading

CrossFit D.E.C.K – CrossFit Floor hip warm up (No Measure) 1 min floor hip sweepers 1 min couch stretch 1 min eagles30 minutes for Squats Hatch Cycle Front Squat (Week 9-1) 5 reps 65% 4 reps 75% 4 reps 80% 4 reps 85% Hatch Cycle Back ... Continue Reading

CrossFit D.E.C.K – CrossFit

CrossFit D.E.C.K – CrossFit Floor hip warm up (No Measure) 1 min floor hip sweepers 1 min couch stretch 1 min eagles Saturday 6 k pull run (Time) For Time 15 – 1 Run 400 m Pull up

CrossFit D.E.C.K – CrossFit Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press (Reps), 75# Row (Calories) 1-minute rest Bear warm up (No Measure) ... Continue Reading