CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 Rounds 20m Fast feet 10 Jumping Squats 10m lunge and twist 19/10/2017 6 Rounds of fun (Time) For Time 3 Rounds 10 Squat Snatch 50/35kg 800m run Then 2 Rounds 20 front squats 60/40kg 20 Burpees over ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up neck shoulder (No Measure) 3x 6 x Side plank arm raise Pull up hold 6 x look left look right 3 x partner hanging press Push Press (15 minutes 3 x 7 @ 70%) 18/10/2017 push-pull (Time) For Time 10- 1 Chest to Ba ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 Minutes banded ankle mobility Warm up Pistol (No Measure) 10 minutes Alternating legs Box Pole Squats Weighted 6 minutes EMOM (alternating) (6 x 10) 6 minute EMOM 10 Pistols (20 Air Squats) 10 m han ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Duck walk med-ball relay 3x 30 Seconds Sampson Stretch 30 Second Calf Pumps 30 Second jumping squats Front Squat (15 minutes 3 x 7 @ 70%) The Bell tower (AMRAP – Rounds and Reps) 16 Minute A ... Continue Reading

CrossFit D.E.C.K – CrossFit Optional Sunday funday (Time) 800m run 18-14-10 Chest to bar Pullups Hang cleans 60/40kg 800m run 8 -6 -4 Bar muscle ups Hang cleans 90/60kg 800m run 3- 2- 1 Legless rope climbs Sled laps 50/35 kg