CrossFit D.E.C.K – CrossFit Sunday Funday 19.12 (Time) 16 rounds 12/8 calorie bike 8 kettlebell pop cleans Alternate each round between (4 of each) – 10 chest to bar pull-ups – 6 bar muscle ups -10 toes to bar – 5 ring muscle ups P ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 x 10 Push-ups 10 Banded Lat Pull-downs 10 Kang Squats Push Press (15 minutes 3 x 10 – 70%) Partner Saturday (AMRAP – Rounds and Reps) in Partners 25 Minute AMRAP 30 Dumbbell Renegade ... Continue Reading

CrossFit D.E.C.K – CrossFit 12 Days of Christmas (Time) For Time Accending Ladder 1 Overhead Squat 60/40kg 2 Power Snatch 60/40kg 3 Over Bar Burpee 4 Toe to Bar 5 Chest to Bar 6 Shoulder to Overhead 60/40kg 7 Front Squat 60/40kg 8 Push up 9 Wallball ... Continue Reading

CrossFit D.E.C.K – CrossFit Ab 10 (AMRAP – Reps) In 6 minutes 2 rounds 30 plank to top of push up transfers 20 v-hold flutter kicks 30 alternating single leg crunches 20 hollow rocks 30 feet over Then max effort v-ups Deadlift (5 x 3 – 7 ... Continue Reading

CrossFit D.E.C.K – CrossFit shoulder skill warm up (No Measure) 2 rounds for quality 30 Second right side plank 30 Seconds left side plank 30 Second tuck to invert 30 Seconds press to handstand on wall 30 Seconds hanging L sit Skills for Quality (3 ... Continue Reading