CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x 10 Good mornings 10 one legged deadlifts (5 each side) with kettlebell 10 Scorpions 03/04/18 (Time) Swinging DT 5 rounds 15 Pullups 12 deadlifts 9 hang power cleans 6 shoulder to overhead Weight 70 ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Waiter wars. Knocked off= 2 burpees/3 air squats The Bunny Bash (AMRAP – Rounds and Reps) 28 Minute AMRAP in pairs 20 hand clap synchro push-ups 40 Front Squats 43/30kg 40 burpee bunny leaps 24/ ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Sled drag relay in teams. The Open is over lets play ball (Time) 18.6 5-4-3-2-1 -2-3-4-5 Ring muscle ups (Rx+)/ strict Pullups Back squat 90/65kg(rx+)/ 80/55kg 2.4km run (3x800m) 35 min cap

CrossFit D.E.C.K – CrossFit Sunday Funday is back! (Time) 10 Power clean and Jerk 70/50kg then 5 Rounds 400m Run 4 bar Muscle ups 8 Over the wall burpees 40m Sled Drag (forwards then backwards) 8 toes to bar 10 Power Clean and Jerk 90/60kg

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 5 Minutes Mobility Snatch technique Clean and Jerk Technique Snatch (1 x heavy) 8 x 70% 6 x 80% 4 x 85 % 2 x 90% 3 attempts at a heavy lift Clean and Jerk (1 x heavy lift) 8 x 70% ... Continue Reading