CrossFit D.E.C.K – CrossFit AB 4 (Time) 2 Rounds for quality: Filly abs 30 Second hollow hold with light kettlebell 20 kettlebell double leg cross overs 30 plank alternating arm reach 20 gymnastics crunches 30 kettlebell Russian twists 6 Minute Cap ... Continue Reading

CrossFit D.E.C.K – CrossFit Open Gym (Time) Create Your Own Optional sunday (Time) 3 rounds 18 calorie machine 15 ball clean to shoulder 12 dumbbell hang power clean and jerk 9 ring muscle ups/18 toes to rings 6 sumo deadlift heavy

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 x 20m fast feet 20m high knees 30 sec inchworms 07/03/2017 (Time) In Pairs for time 4 x 400m run (1 for 1) Then: 10 Rounds (1 for 1) 10 Kettlebell swings 24/16kg 10 Burpees Then: 10 Rounds 10 Should ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x 10 egg flips 10 Mountain Climbers 10 power clean and jerk 6 Minute EMOM (max reps) Handstand Walk for meters (odd) hollow rocks (even) For Time (Time) 5 Rounds 20 Kettlebell Swings 24/16kg 20 front ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 x 10 Push-ups 10 Banded Lat Pull-downs 10 Kang Squats Push Press (15 minutes 3 x 10 @ 75%) Cals and more (5 Rounds for reps) 5 x 3 Minute Rounds Ride 12/8 Cals 10 Dumbbell Renegade Rows 10 Dumbb ... Continue Reading