CrossFit D.E.C.K – CrossFit Hip warm up (No Measure) 3 Rounds 10 Scorpions 10 Left leg hip Pulse 10 Right leg Hip Pulse 30 Sec Glute Bridge Partner Kelly (Time) In Pairs 10 Rounds For Time 400m Run 1 for 1 30 Box Jumps ( together ) 30 Wall Balls ( t ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm up Pistol (No Measure) 10 minutes Alternating legs Box Pole Squats Weighted Front Squat (20 Minutes 8 x 2 @ 80 %) 10/9/18 hand clean burpee (Time) 5 rounds 6 squat clean 70/45kg 8 strict handstand push-ups 10 bur ... Continue Reading

CrossFit D.E.C.K – CrossFit 9.9.18 optional (No Measure) Every 2 minutes for 20 minutes 12 handstand push-ups 2 squat clean at heavy 48 double Unders Alternate with 12 chest to bar pull-ups 2 snatch at heavy 24 situpsMeant to be chill for active rec ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x 10 arch to hollow 10 mountain climbers 10 kosak squats 100m run 08/09/2018 (Time) In partners 400m run together 100 double dumbbell burpee deadlifts 400m run together 80 toes to bar 400m run togeth ... Continue Reading

CrossFit D.E.C.K – CrossFit shoulder skill warm up (No Measure) 2 rounds for quality 30 Second right side plank 30 Seconds left side plank 30 Second tuck to invert 30 Seconds press to handstand on wall 30 Seconds hanging L sit Cindy (AMRAP – R ... Continue Reading