CrossFit D.E.C.K – CrossFit Sunday optional (non coached but feel free to join) (Time) 4 rounds 10 bar muscle ups 10 double dumbbell burpee power cleans 2×22.5/15kg 50 double Unders 4 rounds 15 toes to bar 15 double dumbbell push press 50 doubl ... Continue Reading

CrossFit D.E.C.K – CrossFit Beep Beep Warm Up (No Measure) 2 Rounds 10m High Knees 10m Butt Kicks 10m Side Steps 10m Bear Crawl Channelling Chantelle (Time) In Partners Together 100 Cals Ride/Row 80 Back Squat Squat 40/30 kg 60 Push Press 40 Pull up ... Continue Reading

CrossFit D.E.C.K – CrossFit AB 4 (Time) 2 Rounds for quality: Filly abs 30 Second hollow hold with light kettlebell 20 kettlebell double leg cross overs 30 plank alternating arm reach 20 gymnastics crunches 30 kettlebell Russian twists 6 Minute Cap ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Alternating Tabata Single Leg Crunches Hollow Hold Bent Over Row (15 Minutes – 5 x 10) Focus is FORM not weight Immediately after super-set with 15x slow controlled Banded Tricep Pull-downs 23/0 ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 x 10 x Power Cleans 10 x Shoulder to overhead 10 x lunge and twist Favours (Time) In Partners 2 Rounds 50 Deadlifts 60/40kg 50 Toes to Bar 2 Rounds 40 Shoulder to Overhead 40 Pull-ups/ Bar Muscle Up ... Continue Reading