CrossFit D.E.C.K – CrossFit Ab 3 (No Measure) 2 rounds for quality 15 hollow rocks 15 v-ups 30 sit-ups 30 second plank 6 minute cap Overhead warm up (No Measure) 3x 30 sec Pass through 30 sec Over head Squat 30 sec Inch Worms Push Press (15 Minutes ... Continue Reading

CrossFit D.E.C.K – CrossFit Sunday (Time) 30/20 calorie ride 12 9 6 Bar muscle ups Strict handstand push-ups 30/20 calorie ride 6 4 2 Rope climbs Ball over box 70kg 30/20 calorie ride 3 rounds 5 power clean and jerk 90/65kg 10 toes to bar 50 double ... Continue Reading

CrossFit D.E.C.K – CrossFit 22/06/2019 Saturday (Time) For Time Run 800m 5 Rounds Nate ( 2 mu- 4 hspu- 8 kB 32/24kg) Run 800m DT (5 Rounds – 12 deadlift – 9 hang power clean – 6 push jerk 70/50kg) Run 800m 10 rounds Cindy ( 5 pull ... 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

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