CrossFit D.E.C.K – Midday Metcon Warm-up (No Measure) Tabata Gymnastics crunches Plank hold taps 09/09/19 midday metcon (Time) 3 rounds 400m row/ 800m ride 30 ball squats 20 box jump/step ups 10 down ups 20 min cap Midday metcon quads and core (Time ... Continue Reading

CrossFit D.E.C.K – CrossFit Clean warm up (No Measure) 3 mins Shoulder mobility 3x 10 Pass Through 10 Power clean 10 Front Squat Bear Complex (20 minutes 7 Rounds all Unbroken) Power Clean Front Squat Push Press Back Squat Second Push Press 09/10/20 ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x 10 good mornings 10 power cleans 10 reverse pass throughs Hang Power Clean (15 minutes to find a heavy) 08/10/2019 partner Burpee DT Run (Time) In partners 10 rounds 12 Deadlifts 50/35 kg 9 Hang Po ... Continue Reading

CrossFit D.E.C.K – Midday Metcon AB 4 (No Measure) 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 ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up neck shoulder (No Measure) 3x 6 x Side plank arm raise Pull up hold 6 x look left look right 3 x partner hanging press Synchro 200 (4 Rounds for reps) In partners all synchro 4 rounds In 3 minutes Run 200 m 25 Ket ... Continue Reading