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

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 5 Minutes mobility 3 x 10 Push Up to top of plank transition Hollow Rocks Air Squats Back Squat (10-10-10) 3 sets to find a heavy 10 RM 20 Minutes 20/12/2017 (Time) 13-11-9-7-5 Ring Muscle Ups/ Double ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Musical shuttles Around cones. Everytime The music stops must find a cone to complete 5 Jumping Jacks 10 Star Jumps No cone= Iron chair hold while game continues Remove a cone each round 19/12/2017 Ho ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) in partners 1 person holds bottom of squat with 20kg plate partner does 1 lap fast feet 10 star jumps 1 lap heel kicks back to partner 3 Rounds each Clean (8 Minute EMOM @85%) 1 clean 3 front squa ... Continue Reading