CrossFit D.E.C.K – CrossFit Skills Warm up (No Measure) 3 x 30 sec Bottom of Dip Swing 30 Sec Ring Row 30 Sec Hand Stand Shoulded tap Ring Dips (6 Minute Alternating EMOM) Ring Rows (6 Minute Alternating EMOM) You can do it put your lunge into it (T ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Bring Sally Up with a Plate Back Squat (8 x 1-90%) 20 Minutes 19/02/2018 (Time) 4 Rounds 6 Bar Muscle Ups 6 thrusters 60/40kg 8 Toes to bar 8 overhead squats 60/40kg Then Rest 1 Minute 10 Power Cl ... Continue Reading

CrossFit D.E.C.K – CrossFit Ryan Fischer death (Time) 100 bench press 70/45kg Every break ALTERNATE between 4 ring muscle ups 5 bar muscle ups

CrossFit D.E.C.K – CrossFit 30/11/2016 Partner ball (AMRAP – Rounds and Reps) 30 Minute AMRAP 400m Run with ball 10/7 kg 100 Air Squats 400m Run with ball 10/7 kg 100 Box Step overs with ball 10/7 kg 400m Run with ball 10/7 kg 40 cals Row 400m ... Continue Reading

CrossFit D.E.C.K – CrossFit Snatch warm-up 3 (No Measure) 10 Pass throughs 10 high elbows 10 muscle snatch 10 hang snatch 10 Overhead squat 10 Snatch balance 10 Snatch Snatch (10 Minute EMOM @ 3 reps) 3 minutes hi hang 3 minutes hang 4 minutes snatc ... Continue Reading