CrossFit D.E.C.K – CrossFit shoulder stretch (No Measure) 5 minutes Shoulder mobility Band Arc to Hollow 30 Muscle-Ups (Time) 30 muscle-ups for time10 min time cap Scale 30 ring row 30 ring dips in lots of 5 03/06/2015 (Time) For time 9 Hang power s ... Continue Reading

CrossFit D.E.C.K – CrossFit Clean and Jerk warm up (No Measure) 3x 10 Front Squats 10 Cleans 10 Split Jerks Clean and Jerk (Every 2 mins for 6 rounds ) Complete 1 Rep start at 65% work to 90% 09/01/2015 (Time) Partner Workout For time 25 Cle ... 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 Front Squat (14 Minutes 3 x 1 95%) Snatch (Every 2 min for 14 min 3/3/2/2 65%- 80% 1/1/1 85%) Football Row (A ... Continue Reading

CrossFit D.E.C.K – CrossFit Circuit Warm Up (No Measure) 3 rounds 30 sec Inch Worms 30 sec Star Jumps 30 Sec Slow Controlled Squat At the end of 3 rounds run 100m Filthy Fifty (Time) For Time: 50 Box jumps, 24″ 50 Jumping pull-ups 50 Kettlebel ... Continue Reading

CrossFit D.E.C.K – CrossFit Dead warm up (No Measure) 3x 10 Jumping squats 10 push ups 10 deadlifts Handstand Push-ups (odd minute 5 – 10 reps/seconds) Strict/kipping/holds Ring Rows (even minute 5 – 10 reps) 10 minute EMOM 29/05/2015 (T ... Continue Reading