CrossFit D.E.C.K – CrossFit Ring Warm up (No Measure) 3 x Ring support 15 seconds Progression: Banded holds 3 x Ring tuck pull to invert x 5 Progression: Heels to bum – knees to chest 01/10/2015 10 min 10 pull ball box (AMRAP – Rounds an ... Continue Reading

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 CrossFit Games Open 15.4 (AMRAP – Reps) 8-Minute ARMAP of: 3 Handstand Push-ups 3 Cleans, 185#/125# 6 Handsta ... Continue Reading

CrossFit D.E.C.K – CrossFit Squat warm up (No Measure) 5 min Ankle Mobility 10 Good mornings 10 Air Squat 30 sec Inch Worms Strict Toes-To-Bar (6 Minute Alternating EMOM ) L-Sit Pull-ups (6 Minutes Alternating EMOM ) Back Squat (25 Minutes 7x 5 @ 75 ... Continue Reading

CrossFit D.E.C.K – CrossFit Hang clean warm up (No Measure) 3 x Hang Power Clean Front Squat Push Jerk Octane 4 + 5 (AMRAP – Rounds and Reps) In Pairs 8 Minute AMRAP One round for one round 15 Ground to Overhead 40/25 kg 30 Double Unders Then ... Continue Reading

CrossFit D.E.C.K – CrossFit Clean warm up (No Measure) 3 mins Shoulder mobility 3x 10 Pass Through 10 Power clean 10 Front Squat Clean (12 Minute EMOM ) 2 x Squat clean Working to a heavy 2 RM Not touch and go 04/05/2015 Every 2 Minutes for 12 Minut ... Continue Reading