CrossFit D.E.C.K – CrossFit Stretch (No Measure) 5 Minutes Ankle Mobility Med ball or dumbbell slow controlled squat Strict Toes-To-Bar (6 Minute Alternating EMOM) Strict Pull up (6 Minute Alternating EMOM) Strict Pull up Helen (Time) 3 Rounds for t ... Continue Reading

CrossFit D.E.C.K – CrossFit Eagle warm up (No Measure) 10 Eagles 10 Mountain Climbers 30 Sec top of Push up The Seven (Time) 7 Rounds of: 7 Handstand Push-ups 7 Thrusters, 135# 7 Knees-To-Elbows 7 Deadlifts, 245# 7 Burpees 7 Kettlebell Swings, 70# 7 ... Continue Reading

CrossFit D.E.C.K – CrossFit AB 5 (No Measure) 100 Plank Kettle-bell Reaches *every break complete 10 V-ups*Balls today Back Squat ( 20 Minutes 5 x 4 @ 85 %) Tabata Hang Power clean/Ball slam (AMRAP – Reps) 8 minutes / 16 Rounds Alternating ... Continue Reading

CrossFit D.E.C.K – CrossFit Moving warm up (No Measure) 3x 10 Jumping Squats 10 Meter high knees 10 Meter inch worms Saturday Fun 6 (AMRAP – Rounds and Reps) 30 Minute AMRAP Buy In 1000m Row 40 Power Snatch 50/35 Kg Then AMRAP One Round For On ... Continue Reading

CrossFit D.E.C.K – CrossFit The G-Off (No Measure) Roll feet – 3times flat + 3times sides Glute Foam roll, angle in knee Foam roll Lats. Press Chest – mobility ball though all areas Mobility Flow (No Measure) 60-60 Shoulder Rotations 10 ... Continue Reading