CrossFit D.E.C.K – CrossFit Overhead warm up (No Measure) 3x 30 sec Pass through 30 sec Over head Squat 30 sec Inch Worms Snatch (10 minutes EMOM) All Set done @75 % 1x Hang Snatch 1x Snatch 03/02/2015 For Time 10-20-30 Burpee Pullup Power Snatc ... Continue Reading

CrossFit D.E.C.K – CrossFit Weight 70kg/50kg Squat Warm up (No Measure) 3 x 30sec on each Air squats Sansom Stretch Top of the push up then 100m run Front Squat (20mins to find 2 rep max) DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang ... Continue Reading

CrossFit D.E.C.K – CrossFit Sunday optional 17.1.21 (Time) 4 rounds 10 bar muscle ups/20 push ups 15/10 calorie machine 20 toes to bar /v-ups 20 burpees

CrossFit D.E.C.K – CrossFit Chest warm up (No Measure) 3 x 10 x Wall openers 10 x Push ups 10 x Kang Squats EMOM Saturday (AMRAP – Rounds) 6 x 6 minute EMOM Min 1 – 10 benchpress 60% Min 2 – 20 alternating dumbbell snatch 22.5/ ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) mobilities Ab 45 (AMRAP – Reps) In 6 Minutes 2 Rounds 20 Marching V-ups 20 Plank Walk outs 20 Crunches with Twist 20 Knees together Sit-ups Max Effort Hollow Rocks Push Jerk (15 Minutes 5 x 2 &# ... Continue Reading