CrossFit D.E.C.K – CrossFit Hard-core 1 (No Measure) 3 Rounds 10 Slow controlled floor sweepers straight into 20 Flutter Kicks (can rest between sets but not movements) 3 Rounds 20 second L sit hanging hold/ knee raise hold into x10 Hanging L Sit fl ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 x 10 pass throughs 10 Overhead squats 10 arch to hollow Overhead Squat (3 Rep Max ) 15 minutes 21/09/2015 Muscle fran (Time) For time 21 Thrusters 40/30kg 9 Muscle ups/21 Pull ups 15 Thrusters 40/30 ... Continue Reading

CrossFit D.E.C.K – CrossFit

CrossFit D.E.C.K – CrossFit Eagle warm up (No Measure) 10 Eagles 10 Mountain Climbers 30 Sec top of Push up Saturday 17/03/2018 (Time) For time 800m Run 21-15-9 Deadlift 80/55 kg Hand release Push up Run 800m 21-15-9 Kettlebell swing 24/16 kg Pull u ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x (with change plates) 10 Shoulder cranks 10 shoulder flyes 10 Push-ups shoulder skill warm up (No Measure) 2 rounds for quality 30 Second right side plank 30 Seconds left side plank 30 Second tuck t ... Continue Reading