CrossFit D.E.C.K – CrossFit Warm up push clean (No Measure) 3x 10 Push press 10 Power clean 10 Scorpians 24/06/2016 wallball fun (Time) For time 25 Wallballs Then 5 Rounds 10 Toe to bar 10 Power Clean 80/50kg Then 25 Wall Balls Then 5 Rounds 30 Doub ... Continue Reading

CrossFit D.E.C.K – CrossFit Optional sunday (AMRAP – Rounds and Reps) In 15 minutes 20 chest to bar pull-ups 10 snatch 60/43kg 16 chest to bar pull-ups 8 snatch 70/50kg 10 bar muscle ups 5 snatch 80/55kg Then amrap remaining time 3 ring muscle ... Continue Reading

CrossFit D.E.C.K – CrossFit Saturday Hurt Locker (Time) 10 Rounds for time 10 Strict Handstand Push ups 10 Body weight Deadlifts 400m Run

CrossFit D.E.C.K – CrossFit Squat warm up 3 (No Measure) 1 Minute couch stretch each side 3x 10 eagles 10 bottom of squat figure 8’s 10 Hip sweepers 22/06/2018 Bike Squat (5 Rounds for time) 5 x 2 minutes 15/12 Cals (ride) 15 Air Squats 20 Bal ... Continue Reading

CrossFit D.E.C.K – CrossFit Skills 9 Minute EMOM (AMRAP – Rounds) 9 Minute EMOM 3 x 1 Min Swing Ring Support 5 / 10 / 15 reps 2 Min Press to Handstand 5 / 10 / 15 reps 3 Min Stalder Leg lift 15 @ 4 / 6 / 8 inch 21/06/2018 run strict burpee (AM ... Continue Reading