CrossFit D.E.C.K – CrossFit Sunday optional (Time) 5x 5 ring muscle ups 10 double kettlebell thrusters 2×24/16kg 15/20 calorie row Then 10 bar muscle ups 50 sit-ups 100 double unders 10 bar muscle ups 100 double unders 50 sit-ups 10 bar muscle ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x each 10/6 calories bike 15m broad jump 10x Kang squats 08/06/19 (Time) In partners 6 rounds 20 toes to bar 20 kettlebell swings 32/24kg 20 burpees 60 double unders 200m ball carry 45/30 kg Rest 2 m ... Continue Reading

CrossFit D.E.C.K – CrossFit Three squat warm up (No Measure) 3 x 5 Squats toes forward 5 Squats toes in 5 Squats toes out Front Squat (15 Minutes 4 x 5 @ 65%) 13/07/2017 (AMRAP – Rounds and Reps) 30 Minute Ladder 50/35 – 60/40 – ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 x 10 Shoulder taps 10 x Lunge to extension 10 Side plank twists AB 5 (No Measure) 200 Plank Kettle-bell Taps *ever break complete 8 V-ups* 6 Minute Cap Bench Press (15 Minutes 5 x 3 @ 80%) 24/11 ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 200m Jog 20 Calf Pumps then complete the SPRINT workout Sprint (Time) For time 20/15 calorie Ride 400m Run 50 Double Unders 13/02/2019 (Time) 10-1 Shoulder to Overhead 70/45kg Push up Box jumps 24/20& ... Continue Reading