CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 10 slow air squats 30 seconds inch worms 10 arch to hollow Back Squat (3×7 -70%) 20 minutes 27/02/2017 (AMRAP – Rounds and Reps) 14 minute AMRAP 3 ring muscle ups 6 kettlebell swings 32 ... Continue Reading

CrossFit D.E.C.K – CrossFit

CrossFit D.E.C.K – CrossFit CrossFit Games Open 17.1 (Time) For time: 10 snatches 15 burpee box jump-overs 20 snatches 15 burpee box jump-overs 30 snatches 15 burpee box jump-overs 40 snatches 15 burpee box jump-overs 50 snatches 15 burpee box jump- ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 8 minutes roller mobility 15 Minutes Goat Work (pre-open wind down) (No Measure) Spend 15 Minutes working on a skill of choice 24/02/2017 (Time) In Pairs 100 Wallballs 9/7 kg 100 Pullups 100 shoulder ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3X 30 seconds bottom of the squat 30 seconds arch to hollow 30 sec kettlebell deadlifts Back Squat (6×2 – 90% ) 20 minutes 23/02/2017 (Time) 1-10 Toes to bar Deadlifts 100/70kg burpees ... Continue Reading