CrossFit D.E.C.K – CrossFit Choose your own ending -optional wod (Time) Choose either 10 rounds -1 legless rope climb -2 ring muscle ups -3 strict handstand push-ups *20 double unders each set* OR Pick 3 challenging movements you wish to work on tha ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Tabata Bottom of the squat hold Plank hold (Alternating) burpalicious (Time) In pairs 10 Rounds (1 for 1) -10 hang power cleans – 10 thrusters 50/35kg (after each round both partners must comple ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x 10 Eagles 10 Scorpions 10 Egg Flips CrossFit Games Open 17.2 (AMRAP – Reps) 12 Minute AMRAP 2 rounds of: 50-ft. weighted walking lunge 16 toes-to-bars 8 power cleans Then 2 rounds of: 50-ft. ... Continue Reading

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