CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 x 10 x Banded Lat Pull-down 10 x Push- ups 10 x Beat Swings Strict Toes-to-bar Skill 4 Minutes (AMRAP – Reps) Max effort strict toes to bar. *Every Break in reps complete a 100m run* 22/12/202 ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 minutes Ankle/ hip mobility Alternating Tabata Plank Hold Bottom of squat hold Back Squat (20 Minutes 6 x 2 – 85%) Dirty Grace (Time) 15 Power Clean and Jerks 70/45kg 10 Power Clean and Je ... Continue Reading

CrossFit D.E.C.K – CrossFit Sunday Funday 19.12 (Time) 16 rounds 12/8 calorie bike 8 kettlebell pop cleans Alternate each round between (4 of each) – 10 chest to bar pull-ups – 6 bar muscle ups -10 toes to bar – 5 ring muscle ups P ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 x 10 Push-ups 10 Banded Lat Pull-downs 10 Kang Squats Push Press (15 minutes 3 x 10 – 70%) Partner Saturday (AMRAP – Rounds and Reps) in Partners 25 Minute AMRAP 30 Dumbbell Renegade ... Continue Reading

CrossFit D.E.C.K – CrossFit 12 Days of Christmas (Time) For Time Accending Ladder 1 Overhead Squat 60/40kg 2 Power Snatch 60/40kg 3 Over Bar Burpee 4 Toe to Bar 5 Chest to Bar 6 Shoulder to Overhead 60/40kg 7 Front Squat 60/40kg 8 Push up 9 Wallball ... Continue Reading