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

CrossFit D.E.C.K – CrossFit Partner fun (Time) 30 rounds 1 for 1 3 bar muscle ups into 3 toes to bar into 3 chest to bar 2 Hang Power Clean 1 jerk Partner A works while B rows 150m Then 10 rounds (1 for 1) 3 ring muscle ups Emom Option (No Measure) ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x 10 jumping jacks 10 squats 10 active to non active hangs So long 2018 (Time) 20 thrusters 50/35kg 18 Burpees over bar 19 pull-ups 20 clusters 60/40kg 18 Burpees over bar 19 pull-ups 20 squat cleans ... Continue Reading

CrossFit D.E.C.K – CrossFit Sunday Schmunday (No Measure) 15 Rounds Pick any 3 Movements and cycle through i.e. Wits 200m Run/row/ride 6 toes to bar into 6 Chest to bar 200m 4 Bar Muscle Ups 200m 10 Handstand Push-ups You will do each movement 5 tim ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x 10x banded lat pulldown 10x emu walk 10x push-ups change stance 29-12-18 (Time) 21-15-9 Toes to Bar Deadlifts 70/50kg (80/55kg rx+) Then 4 rounds 20 push-ups / 8 Ring Muscle ups -Rx+) 15 Burpee Box ... Continue Reading