CrossFit D.E.C.K – CrossFit Hip warm up (No Measure) 3 Rounds 10 Scorpions 10 Left leg hip Pulse 10 Right leg Hip Pulse 30 Sec Glute Bridge 24/04/2108 EMOM (AMRAP – Rounds) 10 Minute EMOM 10 Kettle bell swing 24/16 kg 10 Air Squat Happy birthd ... Continue Reading

CrossFit D.E.C.K – CrossFit Langly (hero) (Time) 4 Rounds for Time 800m run 20 reps pull ups 30 reps push ups 50 reps air squats Rx+ 10kg vest or Body armour.SGT Langley was serving with the Special Operations Task Group when he was killed during de ... Continue Reading

CrossFit D.E.C.K – CrossFit Moving 2 (No Measure) 3 x 10 m high knees 10 m Lunges 10 m Karioka 16/04/2018 Chalk (6 Rounds for reps) 3 Rounds Every 5min Run 400m 15 Snatches 40/30 kg Max TTB in remaining time Then 3 Rounds Every 5min Run 400m 15 Clea ... Continue Reading

CrossFit D.E.C.K – CrossFit

CrossFit D.E.C.K – CrossFit Dead warm up 3 (No Measure) 3x 10 Good mornings 10 Eagles 10 Jumping jacks 21/04/2018 DT in 3’s (AMRAP – Rounds and Reps) 30 Minute AMRAP In teams of 3 12 Deadlift 70/50 kg 9 Hang Power Clean 70/50 kg 6 Should ... Continue Reading