CrossFit D.E.C.K – CrossFit Mobilities (No Measure) Wrist spins Elbows turns Shoulder circles Hip circles Knee circles Ankle flips AB 8 (Time) 2 Rounds 20 Hollow Rocks 30 second right side plank 20 V-ups 30 second left side plank 20 V-ups 30 sit-ups ... Continue Reading

CrossFit D.E.C.K – CrossFit Power Clean (Every 90 seconds for 8 rounds) 3 x Reps Build to heavy. Reset reps 01/01/2020 happy new years brah (Time) 5 rounds 200m run/row 7 bar muscle ups/14 push-ups 7 cleans 80/55kg

CrossFit D.E.C.K – CrossFit 365 (Time) In groups of 3 complete 365 Burpees Every 5 Minutes a ROADBLOCK will be drawn from the hopper that all or in some cases 1 team mate must complete. i.e. Road block: 400m Run. Partners A and B continue burpees (1 ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Mobility Tabata Plank side to side reach Active bottom of the squat hold Back Squat (3 x 10 – 60 %) 20 Minutes 30/12/19 (Time) 3 Rounds 20 Back Squats 60/40 kg 15 Chest to Bar Pull-ups 10 Po ... Continue Reading

CrossFit D.E.C.K – CrossFit Optional Sunday 29/12/19 (Time) 5 rounds 3 squat cleans increasing weight 60,65,70,75,80kg 6 bar muscle ups 9 strict handstand push-ups Then 10-1 Toes to bar Chest to bar pull-ups/ kettlebell swings Burpee box jump overs ... Continue Reading