CrossFit D.E.C.K – CrossFit Skills warm 2 (No Measure) 3 x 30 sec Hollow hold 30 sec Superman hold 30 sec Shoulder taps Handstand hold (10 minutes 1 max effort ) Toe to wall partner hold freestanding 31/08/2017 (AMRAP – Rounds and Reps) 30 min ... 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 (20 minutes 5 x 5 @ 75%) Happy birthday Corey (AMRAP – Rounds and Reps) 13 Minute AMRAP 30 Double Under ... Continue Reading

CrossFit D.E.C.K – CrossFit Egg Warm-up (No Measure) 3x 10 arch to hollow 10 mountain climbers 10 egg flips Skills 3 11 minute EMOM 1st minute max effort strict pull ups 2nd minute max effort push ups 3rd minute max effort gymnastic crunches 4th min ... Continue Reading

CrossFit D.E.C.K – CrossFit Split Jerk warm up (No Measure) 2 x 10 Split jumps 10 Shoulder press in split 10 Eye level Split Jerks then 10 Full Split Jerks Split Jerk (15 minutes 5 x 2 @ 75 %) 28/08/2017 hang front split (AMRAP – Rounds an ... Continue Reading

CrossFit D.E.C.K – CrossFit Sunday funday (AMRAP – Rounds and Reps) “DUNN hero wod” 19 AMRAP 3 muscle ups 1×3 part shuttle sprint 6 box jump overs *Rx – jump all the way over box without touching it*