CrossFit D.E.C.K – CrossFit shoulder stretch (No Measure) 5 minutes Shoulder mobility Band Arc to Hollow YMCA Skills 3 11 minute EMOM 1st minute max effort strict pull ups 2nd minute max effort push ups 3rd minute max effort gymnastic crunches 4th m ... Continue Reading

CrossFit D.E.C.K – CrossFit 03/07/2015 4 Minute AMRAP 5 Back Squats 80 / 55 kg 5 Bar Muscle up Rest 4 Minutes 4 Minutes AMRAP 5 Clean & Jerks 80 / 55 kg 45 Double Unders Rest 4 Minutes 4 Minute AMRAP 5 Hang Power Snatch 60 / 35 kg 15 Air Squats ... Continue Reading

CrossFit D.E.C.K – CrossFit DECK fit row (Time) For time 500 meter row rest 2 minutes 500 meter row score is total time DECKfit Benchmark (AMRAP – Reps) 8 Minute AMRAP Accending Ladder 3-6-9-12-15-18 etc Hang Power Cleans 50/35kg Shoulder to O ... Continue Reading

CrossFit D.E.C.K – CrossFit Cossack Warm-up (No Measure) 3 x 10 face pulls 10 each leg – Cossack squat 3 each leg – Lateral Jumps – pause under control on each side The CrossFit Total (Total Weight) 20 mins back 15 mins shoulders 15 mins dead

CrossFit D.E.C.K – CrossFit Eagle warm up (No Measure) 10 Eagles 10 Mountain Climbers 30 Sec top of Push up Tabata Burpees (AMRAP – Reps) 8 Rounds of Tabata Burpees Tabata Strict Handstand / Sit up (AMRAP – Reps) 8 Alternating Rounds Str ... Continue Reading