CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 30 Shoulder cranks with change plates 30 plate flyes 3x 10 Hip Sweepers 10 Power Snatch 10 Overhead Squats Snatch (8 Minute EMOM) 1 x Snatch Pull 1 x Hang Snatch 1 x Snatch Balance (2 second pause on ... Continue Reading

CrossFit D.E.C.K – CrossFit Change to open gym (No Measure) Format for Sunday is changing! Sunday should be about working on skills or those pesky moves that frustrate you! I will be doing a wod which you are welcome to join in on but you are better ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Human Burpee Jump Over Centipede (plank hold) Demarc Madness 1 (AMRAP – Reps) in 2 Minutes 25 Chest to bar Pull-ups Max effort Handstand Walk (score is metres walked) Demarc Madness 3 (Time) 12 ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Alternating Tabata Iron Chair hold Bottom of Squat Hold (alternating) Clean and Jerk (8 Minute EMOM @70 %) All set @70% 1 Clean 1 Hang Clean 2 Split Jerk * Hold 2nd Split Jerk in catch for 2 s ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 30 Shoulder Cranks 30 Change plate flyes 3x 10 arch to hollow 10 plank to top of push up 10 air squats Metcon (AMRAP – Rounds) 3 Rounds for QUALITY – 12m Handstand Walk/ 40 Second Handstan ... Continue Reading