CrossFit D.E.C.K – CrossFit Witzapaloza (No Measure) 30 Bulgarian split squats 2x 15kg dumbbells 20 toes to bar 30 Bulgarian split squats 20 chest to bar 30 Bulgarian split squats 20 bar muscle ups Then 5x 4 ring muscle ups 6 devil swings 8 double d ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) In partners 3x each 1 Partner holds plank/ 1 runs 100m swap 1 partner holds bottom of active squat/1 runs 100m swap 1 partner holds hollow hold/ 1 runs 100m swap 13/10/2018 (Time) In partners complete ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) In a train 2x each 20/15 calorie air bike 8m Emu walk 8m Lunge and twist walk Deadlift (8 x 2- 70%) 20 Minutes 12/10/2018 (AMRAP – Rounds and Reps) 12 Minute AMRAP 3 bar muscle ups 6 box jum ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x 10 split jerk 10 power clean 10 front squats Split Jerk (15 minutes- 2RM) 11/10/18 (AMRAP – Reps) 18 Minute AMRAP 10 Cleans 60/40kg 10 Jerks 60/40kg 200m Run 8 Cleans 70/50kg 8 Jerks 70/50kg ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm up box rings (No Measure) Skill Work Warm Up: 6 EMOM Supine Rows Box Handstand Push-ups Pick a number you can hold with perfect form. 10/10/2018 (Time) In Pairs 100 Toes to Bar 80 Deadlifts 100/70kg 60 Chest to Bar P ... Continue Reading