CrossFit D.E.C.K – CrossFit Bike push Warm up (No Measure) 3 Rounds Ride 10/7 Cal 10 Push ups 10 Meter Lunge walk Queens Birthday (5 Rounds for reps) 5 Rounds 6 Minute EMOM Min 1- 10 Bench Press 70/45kg Min 2 – 20 Sit ups Min 3 – 10 Devi ... Continue Reading

CrossFit D.E.C.K – CrossFit Granite games optional (Time) 9-7-5-3 Ring muscle ups Hang squat cleans 90/55kg Bar facing burpees Part 2 allstarsish (Time) 3 rounds 400m ride 20 toes to bar 40 double Unders 10 bar muscle ups

CrossFit D.E.C.K – CrossFit 5 girls for a Saturday (Time) For Time in pairs Diane 21-15-9 Dead lift 100/70 kg Handstand push-ups Then Isabel 30 Snatch 60/40kg Then Grace 30 Clean and Jerk 60/40kg Then Fran 21-15-9 Thruster 40/30 kg Pull ups Finish w ... Continue Reading

CrossFit D.E.C.K – CrossFit Moving 2 (No Measure) 3 x 10 m high knees 10 m Lunges 10 m Karioka Team Fun (Time) In teams of three In a train 50/40 cal Row 50 Air Squat 400 meter run 50 Kettlebell swing 24/16kg 25/15 cal Ride 50 Kettlebell swing 24/16 ... Continue Reading

CrossFit D.E.C.K – CrossFit Three squat warm up (No Measure) 3 x 5 Squats toes forward 5 Squats toes in 5 Squats toes out Power Clean (10 Minute EMOM 3 reps build to Heavy) Clean and jerk ladder (AMRAP – Reps) 30 Minute Ladder 50/35kg-60/40kg- ... Continue Reading