CrossFit D.E.C.K – CrossFit WhitSundays 3 (No Measure) Feet Jefferson Back extension Step through lizard left Down dog Lizard right Down dog 3 legged Low lunge to high lunge Down dog 3- low to high right Step forward Chair Warrior 3 left- chair -rig ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 1 round 10 Kang Squats 10 Good Mornings 20 Fast feet to object Saturday Hunt (Time) 2 Rounds 20 Air squat 10 Push up Ruck 200m 2 Rounds 20 Object Ground to Overhead 10 Object Squats Ruck 200m 2 Rounds ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) YMCA Shoulder warm up with light odd objects/ no objects (Post your vids to Deck fit of you jamming!) Shoulders like Boulders (AMRAP – Reps) 5 Minute EMOM: Pick number to hold for 6 (choose vari ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 x 10 Mountain Climbers with reach 10 Kang Squats 10 Light object Y/Ts Absolation Wod 1 (Time) 10-1 V-ups 2x Wall Climbs/ 10 second plank hold between each set 02/04/2020 Interval Thursday (4 Rounds ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 x 6m Crab Walk 6m Duck Walk 6m Emu Walk Strength: Glutes and Quads (No Measure) Not for time 3 Rounds 1 Minute (accumulated) Wall Sit (weight optional) 10 x Weighted Step ups Left Leg (Controlled) 1 ... Continue Reading