CrossFit D.E.C.K – CrossFit Shoulder press warm up (No Measure) 2 Mins Skipping 3 x 10 Eagles 10 Good Morning 10 Shoulder Press Strict Toes-To-Bar (9 Minute Alternating EMOM) Strict Pull up (9 Minute Alternating EMOM) Strict Pull up Ring Dips (9 Min ... Continue Reading

CrossFit D.E.C.K – Midday Metcon Warm up Pistol (No Measure) 10 minutes Alternating legs Box Pole Squats Weighted AB 4 (No Measure) 2 Rounds for quality: Filly abs 30 Second hollow hold with light kettlebell 20 kettlebell double leg cross overs 30 p ... 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 4 x 4 @ 85%) Mary (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Handstand Push-ups 10 Pistols (5-L / 5-R ... Continue Reading

CrossFit D.E.C.K – CrossFit Bulger (Time) 10 Rounds for time of: 150m Run 7 Chest-To-Bar Pull-ups 7 Front Squats, 135# 7 Handstand Push-upsIn honor of Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, died July 3, 2009To learn ... 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 Partner 40s (Time) in Pairs 40 Pull-ups/ 20 Bar Muscle ups 40 Dead ball squats 45/30kg 40 Calorie Row 40 Burpees 80 Double kettle-be ... Continue Reading