CrossFit D.E.C.K – CrossFit Sunday optional workout (Time) 15 minute AMRAP 2 x 5m lap double kettlebell front rack lunges 3 strict pull-ups 10/7 calorie bike Note: tomorrow’s workout has a lot of overhead squats in it.

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 x 10 Knee Push-ups working out- working in 10 Power Snatch 10 Beat Swings Bench Press (15 Minutes – 4 x 4 @ 80 % ) 19/09/2020 (Time) In Partners 100 Toes to Bar / V-ups 80 Back Squats 60/4 ... Continue Reading

CrossFit D.E.C.K – CrossFit Squat warm-up (No Measure) 5 minutes plate mobility Back Squat (15 Minutes 4 x 2 @ 90%) 18/09/2020 (Time) 3 Rounds 20 Push-ups/ 10 Ring Muscle Ups 20 Sit up 20 Burpees 20 Kettlebell Swings 32/24kg 200m Run 25 Minute C ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Alternating Tabata Plank Walk outs/ Shoulder taps Single Leg Deadlift Deadlift (15 Minutes 5 x 2 – 85 %) 17/09/2020 (AMRAP – Rounds and Reps) 14 Minute AMRAP 14 Pull-ups/ 7 Bar Muscle ... Continue Reading

CrossFit D.E.C.K – CrossFit Kids 5+ Warm-up (No Measure) 10 Marching Vups 10 ALternating leg lifts 10 double leg lifts Superman hold Ryan Fischer WOD (AMRAP – Rounds and Reps) 10 Toes to Hands 10 Shouler taps 10 sit ups 10 air squats Game Ball ... Continue Reading