CrossFit D.E.C.K – CrossFit Sunday optional. (Time) 12 ring muscle ups 24 handstand push-ups 9 ring muscle ups 18 handstand push-ups 6 ring muscle ups 12 strict handstand push-ups 3 strict ring muscle ups 6 strict handstand push-ups Then 3x 20/15 ca ... Continue Reading

CrossFit D.E.C.K – CrossFit Snatch Warm-up 2 (No Measure) 3x 10 Snatch shrug 10 Hang Power Snatch 10 Overhead Squats Saturday snatch ladder (Time) In partners 20 Snatch 50/35kg – 50% 50 toes to rings 16 Snatch 60/40kg – 55% 40 to ... Continue Reading

CrossFit D.E.C.K – CrossFit Clean and Jerk Warm-up (No Measure) 30x Shoulder Cranks with Change plates 3x 10x Power Cleans 10x Front Squats 10x Push Jerks Bench Press (15 Minutes 5 x 5 @ 80 %) 27/01/2015 (3 Rounds for reps) 2 Minute AMRAP Accend ... Continue Reading

CrossFit D.E.C.K – CrossFit Kids 5+ Warm-up (No Measure) 200m run then Down up slam ball relay Teens T2 Week 1- baseline (No Measure) Crossfit total Find 1 rep – press – back squat – deadlift Then max effort 200m Run Break- Banded ... Continue Reading

CrossFit D.E.C.K – CrossFit Skills warm 2 (No Measure) 3 x 30 sec Hollow hold 30 sec Superman hold 30 sec Shoulder taps 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 ... Continue Reading