CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x dynamic warm up Emu walk Sumo walk Inch worms to push up Open close gate Back Squat (5 X 3 – 75%) 20 minutes 23/4/2019 (6 Rounds for reps) Every 3 minutes for 3 rounds 40 double unders 15 ... Continue Reading

CrossFit D.E.C.K – CrossFit The Bunny Strikes Back (Time) In Teams of 3 Once workout begins barbell must not be left on the ground again except for dead-lifts and run. Penalty is 10x synchro burpees. 90 Dead-lifts 80/55kg 400m Run together 180 Kettl ... Continue Reading

CrossFit D.E.C.K – CrossFit Sunday funday (No Measure) 30 ring muscle ups Every minute complete 2x deadball cleans 70/45kg 40 chest to bar pull-ups Every minute complete 3x strict handstand push-ups 40 toes to bar Every minute complete 4x Russian sw ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x 10x seated kettlebell press 4x Turkish get up 10x one legged deadlifts with kettlebell Deadlift (3 X 6 – 65%) 15 minutes 20/04/2019 (Time) 15-12-9 Double kettlebell hang snatch 2×24/ ... Continue Reading

CrossFit D.E.C.K – CrossFit Happy Holz! (Time) In teams of 3 150 back squats 60/40kg 75 burpees 150 front squats 50/35kg 75 burpees 150 overhead squats 20/15kg 75 burpees Then … Not finished *1 person works, 2 hold barbell each side at all tim ... Continue Reading