CrossFit D.E.C.K – CrossFit Wits optional open gym wod (Time) 1- 2- 3- 4-5-4-3-2-1 ring muscle ups 5-4-3-2-1-2-3-4-5 deficit hspu (start with 2x20kg plates each side. Each round add 2 plate) 40m handstand walk. *5 burpees each break* Then 5 rounds 3 ... Continue Reading

CrossFit D.E.C.K – CrossFit April Fool 2017 (AMRAP – Reps) 28 Minute Partner AMRAP Partner A runs one 200M Partner B does AMRAP Hang Power Snatch 50 / 35 kg until A gets back. Switch and repeat. Each person only runs once and Snatch once. Part ... Continue Reading

CrossFit D.E.C.K – CrossFit Ring Warm up (No Measure) 3 x Ring support 15 seconds Progression: Banded holds 3 x Ring tuck pull to invert x 5 Progression: Heels to bum – knees to chest Skills test One round only 0-2 minutes 1 Max effot set Stri ... Continue Reading

CrossFit D.E.C.K – CrossFit Eagle warm up (No Measure) 10 Eagles 10 Mountain Climbers 30 Sec top of Push up 30/03/2017 Row ride Burpee EMOM (AMRAP – Reps) 3 Rounds for reps of EMOM 45 sec Row (cal ) rest 15 sec 45 sec Burpee rest 15 sec 45 sec ... Continue Reading

CrossFit D.E.C.K – CrossFit Snatch warm up (No Measure) 3x 10 Pass Through 10 Good morning 10 Power Snatch Overhead Squat (15 Minutes Heavy Complex) 2 x Power Snatch 2 x BTN Push Press 4 x Overhead Squat 09/09/2016 Chest Snatch Overhead Ladder (AMRA ... Continue Reading