CrossFit D.E.C.K – CrossFit Becky Warm up (No Measure) 3 x 10 Arc to Hollow 10 Burpee 10 Star Jump Handstand hold (10 Minute EMOM) Odd Minute Handstand Hold (focus on balancing of the wall) Even Minute Rope Climbs (Arms only from ground-feet lock ho ... Continue Reading

CrossFit D.E.C.K – CrossFit

CrossFit D.E.C.K – CrossFit Moving 2 (No Measure) 3 x 10 m high knees 10 m Lunges 10 m Karioka Air Warm up (No Measure) In Teams of Three ride 50 Cal change every 30 sec Saturday partner (Time) In Partners Run 800m 200 Wall balls @ 10/7 kg ,while pa ... Continue Reading

CrossFit D.E.C.K – CrossFit Hughie (Time) For time 50 Burpee 5 Pull ups 3 Chest to Bar 1 Bar Muscle up 10 Clean and Jerk 50/35 kg 40 Burpee 5 Pull ups 3 Chest to Bar 1 Bar Muscle up 20 Clean and Jerk 50/35 kg 30 Burpee 5 Pull ups 3 Chest to Bar 1 Ba ... 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 28/07/2016 5 x 5 hand run sit skip (5 Rounds for reps) 5 Ro ... Continue Reading