CrossFit D.E.C.K – CrossFit Box warm up 2 (No Measure) 3 x 30 sec box hip stretch 30 sec kettle bell hang 30 sec lateral box step over Friday Chipper (Time) For Time 1600 m Run 25 Back Squats 60/40kg 50 Sit ups 100 Double Unders 100 Box jump overs 2 ... Continue Reading

CrossFit D.E.C.K – CrossFit Muscle warm up (No Measure) 10 arch to hollows 10 push ups 100m run 10 AMRAP (AMRAP – Rounds and Reps) 8 down up shuttles (6m) 4 muscle ups 8 AMRAP (AMRAP – Rounds and Reps) 10 kettlebell taters 32/24kg 8 toes ... Continue Reading

CrossFit D.E.C.K – CrossFit Thruster warm up (No Measure) 10 Power Clean 10 Front Squats 10 Push Press Push Jerk (15 Minutes Complex) 2 x Thrusters 3 x Push Jerk Fran Grace EMOM (AMRAP – Rounds) all @ 50% of Complex 7 Minute EMOM all unbro ... Continue Reading

CrossFit D.E.C.K – CrossFit Skills Warm up (No Measure) 3 x 30 sec Bottom of Dip Swing 30 Sec Ring Row 30 Sec Hand Stand Shoulded tap Snatch Warm-up 3 (No Measure) 2x 10 pass throughs 5 shrug 5 high elbows 10 muscle snatch 10 hang power snatch Power ... Continue Reading

CrossFit D.E.C.K – CrossFit Clean warm up (No Measure) 3 mins Shoulder mobility 3x 10 Pass Through 10 Power clean 10 Front Squat Front Squat (5 x 3 in alternate EMOM) 10 min EMOM Odd Minute 3 Front Squats from ground @ 65% Even Minute 20 second ... Continue Reading