CrossFit D.E.C.K – CrossFit Warm-up (No Measure) IN PAIRS 3x 20m Wheel barrow each 10 Wall ball passes over rig Push Jerk (15 Minutes to establish a heavy 1 rep) Trusty Thrusty (Time) 18 Thrusters 9 Bar Muscle Ups 14 Thrusters 7 Bar Muscle Ups 10 Th ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Tabata Bottom of the Squat top of the plank Overhead Squat (1 x 1) 15 Minutes to establish a heavy 1 rep Crossfit Open 18.0 (Time) 21-15-9 Alternating Dumbell Snatch 22.5/15kg Burpee over Dumbell

CrossFit D.E.C.K – CrossFit Sunday (No Measure) 50 ring muscle ups Top of every minute complete 8/5 calorie row. *Or any movement you like. 100 reps if a fast movement Grace Beast mode (No Measure) ABS 8X 10x Evil Wheels 10x Bent over rows 10x Lat H ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 200m Run then 3 x 10 x Mountain Climber lunge and reach 10x Side Plank Twists 10x Kang Squats fast : Push Press (4 X 3- 75%) 15 minutes 2/2/19 Saturday Fun (Time) 10-1 Squat cleans 60/40kg Strict ... Continue Reading

CrossFit D.E.C.K – CrossFit Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Sna ... Continue Reading