CrossFit D.E.C.K – CrossFit Hang clean warm up (No Measure) 3 x Hang Power Clean Front Squat Push Jerk Skipping (No Measure) 2 Minutes Double Unders Hang Clean (10 Minute EMOM @ 70%) 2 x Hang Power Clean 1 x Hang Squat Clean 14/02/2017 double ha ... Continue Reading

CrossFit D.E.C.K – CrossFit Valentine’s Day row (AMRAP – Reps) 3 Minutes Row and Burpee In Pairs complete max effort Row ( Calories ) Burpee Working at same time change however Valentines Day Workout (Time) In pairs for Time Run 300m tog ... Continue Reading

CrossFit D.E.C.K – CrossFit Mobilities (No Measure) Wrists/arms/shoulders/hips/knees/ankles Strict Toes-To-Bar (6 Minute Alternating EMOM ) L-Sit Pull-ups (6 Minute Alternating EMOM ) Back Squat (16 Minute EMOM 8 x 3 @ 80%) Alternating EMOM Odd ... Continue Reading

CrossFit D.E.C.K – CrossFit

CrossFit D.E.C.K – CrossFit Challenge 3 Workout (AMRAP – Rounds and Reps) 10 Minute AMRAP 10 Power Clean and Jerk 40/30 kg 5 Meter Lunge Walk 5 Burpees 5 Ring Rows 5 Meter Lunge Walk Challenge Ride 3 (Calories) Ride for Calories 30 sec Ride Re ... Continue Reading