CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Dodgeball Warm Up Penalty if hit/ caught/ out of bounds 3 burpees + 3 Squats Ab 33 (AMRAP – Rounds and Reps) 6 Minute AMRAP 15 Hollow Rocks 15 Alternating Gymnastics Crunches 15 Plank Jump Outs ... Continue Reading

CrossFit D.E.C.K – CrossFit Moving warm up (No Measure) 3x 10 Jumping Squats 10 Meter high knees 10 Meter inch worms 05/10/20 Partner Holiday Fun (Time) In Partners 100 Synchro Squats then 3 Rounds 10 Power Clean and Jerk 60/40kg 200m Run 3 Rounds 2 ... Continue Reading

CrossFit D.E.C.K – CrossFit Optional Sunday (Time) 10-8-6-4-2 Bar muscle ups / strict pull-ups / renegade rows Squat snatch increasing weight Then 30 ring muscle ups/ 60 push-ups Every break in reps 10 double dumbbell burpee squat cleans 2×15/1 ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 x 10 Knee Push ups working out and in 10 Change Plate bent over Y/W/T’s Bench Press (15 Minutes to find a heavy 1 Rep ) Bench press brah or Ben’s press? Goodbye Ben and Amanda (Time) In ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 1 Minute each side Couch Stretch Hip/ Ankle Mobility 3x 10 Clam Shells each side Slow Controlled 10 Single Leg Glute Bridges (5 e/s) Back Squat (20 Minutes 5 x 3 – 65%) Pause 2 Seconds on de ... Continue Reading