CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 30 Second Double Kettlebell Overhead Hold 3x 10 behind the Neck Press 10 Kosak Squats 3 Quality Inchworms The Rock and a hard place (Time) 5 rounds 20 thrusters 43/30kg *Thrusters MUST be UNBROKEN or ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Tabata Alternating Russian twists with 5kg plate Plate knee to arm transfer Alternate 30/11/2017- the Lava Pit (Time) 5 Rounds 4 Ring Muscle Ups 400m Run 4 Rounds 15 Deadlifts 100/70kg 15 wallballs 9/ ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x 10 box glute activation step ups (5 each side keeping tension) 10 air squats 10 jumping jacks 29/11/17 (AMRAP – Rounds and Reps) 10 minute AMRAP 10 hang power cleans 10 front squats 50/35kg A ... Continue Reading

CrossFit D.E.C.K – CrossFit Snatch warm up (No Measure) 20 leg and arm plank lifts 20 plank shoulder taps 20 side twist activations (ten each side) 3x 10 Pass Through 10 Power Snatch 10 overhead squats Snatch (20 minutes) 4 X 3 snatch -60% 4 X 2 ... Continue Reading

CrossFit D.E.C.K – CrossFit Air squat warm up (No Measure) 2x 30 Sec Bottom of Squat 30 sec Air Squat 30 sec Inch Worms Three squat warm up (No Measure) 3 x 5 Squats toes forward 5 Squats toes in 5 Squats toes out Front Squat (10 minute EMOM 2 reps ... Continue Reading