CrossFit D.E.C.K – CrossFit Skills Warm up (No Measure) 3 x 30 sec Bottom of Dip Swing 30 Sec Ring Row 30 Sec Hand Stand Shoulded tap Regionals 2017 event 2 (Time) 21-15-9 reps for time of: Dumbbell snatches 22.5/15 kg Ring dips/ Push up10 min cap R ... Continue Reading

CrossFit D.E.C.K – CrossFit Samson warm up (No Measure) 3x 30 sec Samson Stretch 30 sec Mountain Climbers 30 sec Star Jumps Hatch Cycle Front Squat (1 RM) Hatch Cycle Back Sqaut (1 RM) Hatch Cycle Front Squat (Week 1-2) 5 reps 60% 5 reps 65 % ... Continue Reading

CrossFit D.E.C.K – CrossFit Box Stretch (No Measure) 3 x 30 sec box hip stretch 30 sec kettle bell hang 30 sec Nose to wall Handstand Hold Air Warm up (No Measure) In 3 teams ride 100 Cal change every 30 sec Tabata Burpee Kettlebell Squat (AMRAP  ... Continue Reading

CrossFit D.E.C.K – CrossFit Floor hip warm up (No Measure) 1 min floor hip sweepers 1 min couch stretch 1 min eagles 16/05/2015 (Time) 21 Squat Clean 60/40 42 pullups 21 burpee box jumps 24/20 inch 50 double unders 15 Squat Clean 70/45 30 chest to b ... Continue Reading

CrossFit D.E.C.K – CrossFit Squat warm up (No Measure) 5 min Ankle Mobility 10 Good mornings 10 Air Squat 30 sec Inch Worms Front Squat Back Squat Hatch Week 1/1 (4x 80%) 25 Minutes Front Squat 5x 60% 3×5 70% Back Squat 10x 60% ... Continue Reading