CrossFit D.E.C.K – CrossFit Egg Warm-up (No Measure) 3x 10 arch to hollow 10 mountain climbers 10 egg flips Skills 3 11 minute EMOM 1st minute max effort strict pull ups 2nd minute max effort push ups 3rd minute max effort gymnastic crunches 4th min ... Continue Reading

CrossFit D.E.C.K – CrossFit Split Jerk warm up (No Measure) 2 x 10 Split jumps 10 Shoulder press in split 10 Eye level Split Jerks then 10 Full Split Jerks Split Jerk (15 minutes 5 x 2 @ 75 %) 28/08/2017 hang front split (AMRAP – Rounds an ... Continue Reading

CrossFit D.E.C.K – CrossFit Sunday funday (AMRAP – Rounds and Reps) “DUNN hero wod” 19 AMRAP 3 muscle ups 1×3 part shuttle sprint 6 box jump overs *Rx – jump all the way over box without touching it*

CrossFit D.E.C.K – CrossFit Overhead warm up 2 (No Measure) 3x 30 sec Top of Push up 30 sec Over Head Squat 30 sec Good Morning Graces workout 3 (Time) 21-15-9 Overhead squat 25-32.5-45 kg Toe to bar Partner Saturday run slam (Time) 50 cal buy in Ri ... Continue Reading

CrossFit D.E.C.K – CrossFit Three squat warm up (No Measure) 3 x 5 Squats toes forward 5 Squats toes in 5 Squats toes out Kalsu (Time) For time 100 Thrusters 60/40kg 5 Burpees at bottom of ever minute