CrossFit D.E.C.K – CrossFit Three is better than one (No Measure) In a three 45 Rounds 2 Ring Muscle Ups/ 4 Strict Pull-ups 4/2 Ball Cleans Partner A works, Partner B rows/ rides 8/6 Calories, Partner C Rests

CrossFit D.E.C.K – CrossFit Kimberly (AMRAP – Rounds and Reps) 200 Double Unders Buy In 31 Kettlebell Swings 32/24kg 20 Power Cleans 60/40kg 16 Push Jerks 60/40kg 400m Run 84 WallBalls 10/7kg 800m Run 84 Burpees 400m Run 31 Pull ups 20 Thruste ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 x 10 Push-ups staggered width 10 Mountain Climbers 100m Run Bent Over Row (4 x 10 ) 12 Minutes work up to a sustainable weight for 4 x sets 19/12/2018 (Time) 4 Rounds 400m Run 25 Box Jump Overs 24/2 ... Continue Reading

CrossFit D.E.C.K – CrossFit Squat Warm Up (No Measure) 3 x 30 Seconds bottom of the Squat mobility then 3 x 10 x 1 Legged Kettle-bell Deadlifts 10 x Frog Bridges 10 x Kosak Squats with light Kettle-bell Clean (5 x 3 – 80 %) 5 x 3 Power Cle ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Dynamic Lines warm up – Open and close gate – emu walk – inchworm -Sumo Squat Deadlift (6 x 2- 65 %) Complete a 2 second pause below the knee maintaining set position. Lower bar ... Continue Reading