CrossFit D.E.C.K – CrossFit Breast Cancer awareness Week Saturday (Time) Partner Workout 100 Dead lift 2 x 32/24 kg 200m Famer walk 2 x 32/24 kg 10 x 10m Front Rack Lunge walk 32/24 kg Then 42-30-18 Kettlebell swing 32/24 kg Toe to bar Then 10 x 10m ... Continue Reading

CrossFit D.E.C.K – CrossFit Breast cancer awareness Wod 5 (Time) BroManda for time 9-7-5 Ring muscle ups Squat snatch 60/40 kg *Each partner completes their set and movement before moving onto the next movement / set. I.e. partner 1 does 9 muscle up ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x 10 active shoulders 10 arch to hollow 10 air squats Pullup max effort (3 Rounds for reps) Take 6 minutes to find 3 sets of max effort unbroken pull-ups (one set every 2 minutes) Power snatch 10EMOM ... Continue Reading

CrossFit D.E.C.K – CrossFit KIMBERLY (AMRAP – Rounds and Reps) 200 Double Unders Buy In 31 Kettlebell Swings 32/24kg 20 Power cleans 60/40kg 16 Push Press 60/40kg 400m Run 84 WallBalls 10/7kg 800m Run 84 Burpees 400m Run 31 Pull ups 20 Thruste ... Continue Reading

CrossFit D.E.C.K – CrossFit Air Warm up (No Measure) In 3 teams ride 100 Cal change every 30 sec Breast Cancer awareness week 2.1 (Time) In teams of three complete in teams of 3 60 cal on rower/bike Change every 20 cal One working while other two ar ... Continue Reading