CrossFit D.E.C.K – CrossFit Saturday partner row (AMRAP – Reps) Teams of 4 Row 10000 m ( one team member on rower at all times) 5 Rounds 50 Toe to bar 50 Deadlift 80/55kg ( one team member working at a time) Max Burpee ( one member at all time ... Continue Reading

CrossFit D.E.C.K – CrossFit Thruster 2 (No Measure) 3x 10 pass throughs 10 front squat 10 push press Tabata Hollow Rocks (AMRAP – Reps) 8 rounds of Hollow Rocks for reps Push Press (15 Minutes 5 x 2) Warm up then work to heavy in 5 sets only 2 ... Continue Reading

CrossFit D.E.C.K – CrossFit 29/09/2016 hand sit air run (Time) 10 Rounds For Time 10 Handstand Push ups 15 Sit ups 20 Air Squats 400m Run 40 min cap

CrossFit D.E.C.K – CrossFit Kids 5+ Warm-up (No Measure) Sally likes to burp Teens week T2 week 3 (No Measure) Bench press 5 X 3 Immediately after max effort 150m run * Must have spotter* Workout in pairs 30 clean and jerk (1 for 1) Then 12 rounds 1 ... Continue Reading

CrossFit D.E.C.K – CrossFit Overhead warm up 2 (No Measure) 3x 30 sec Pass Through 30 sec Reverse pass through 30 sec Over Head Squat Back Squat (20 minutes hatch W 7-2) 4 reps @ 70% 4 reps @ 75% 4 reps @ 80% 4 reps @ 85% 29/06/2017 ... Continue Reading