CrossFit D.E.C.K – CrossFit The 3 wise wods (3 Rounds for reps) AMRAP 0-8 minutes 3 bar muscle ups/strict Pullups 6 back squats 70/50kg 50 double unders Rest 1 minute 9- 17 minutes 10 hang power cleans 70/50g 10 back rack lunges 10 burpees over the ... Continue Reading

CrossFit D.E.C.K – CrossFit

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Santa has had a sled malfunction. Help him get to the kiddies by Christmas by completing as two teams…. – 50 tyre flips followed by – 3 laps each pushing Santas sled out of the traff ... Continue Reading

CrossFit D.E.C.K – CrossFit 12 Days of Christmas (Time) For Time Accending Ladder 1 Muscle up 2 Squat Snatch 60/40kg 3 Over Bar Burpee 4 Toe to Bar 5 Chest to Bar 6 Shoulder to Overhead 60/40kg 7 Front Squat 60/40kg 8 Push up 9 Wallball 10/7kg 10 Lu ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Circle keep out L-Sit Pull-ups (9 Minute Alternating EMOM ) Strict Toes-To-Bar (9 Minute Alternating EMOM ) Ring Dips (9 Minute Alternating EMOM ) 21/12/2017- All aboard (AMRAP – Rounds) 3x 5 Mi ... Continue Reading