CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Alternating Tabata Banded Lat Pull-downs L- Sit Hang Strict Toes-To-Bar (6 Minute Alternating EMOM ) Strict Pull up (6 Minute Alternating EMOM ) Strict Pull up 21/07/2020 (4 Rounds for reps) 4 x 4 Min ... Continue Reading

CrossFit D.E.C.K – CrossFit Kimstrong 3.0 Workout 1 (AMRAP – Reps) 10 Minute AMRAP One movement for one movement 10 Toes to Bar /20 Knees to chest 5 Burpee box jump over 5 Dumbbell Hang to Overhead 22.5/15kg Kimstrong 3.0 Workout 2 (AMRAP R ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x 8 Plank Side Reach 8 Becky Jumps 8 Air Squats 8 Cartwheels/plank shoulder taps Push Press (15 minutes 4 sets- 70 %) 3 front squats 3 push press Happy Birthday coach BECKY!!!! (AMRAP – Rou ... Continue Reading

CrossFit D.E.C.K – CrossFit Sunday optional ac 5 (Time) 10x 4 bar muscle ups/ 8 push-ups 6 double dumbbell burpee power clean /40s plank hold Then 6-5-4-3-2-1 Ring muscle ups/ X3 toes to rings Squat clean and jerk/back squat off rack *increasing wei ... Continue Reading

CrossFit D.E.C.K – CrossFit Happy birthday Blake (Time) For Time 15 Chest to Bar 10 Thrusters 40/30 kg 12 Chest to Bar 20 Thrusters 40/30 kg 9 Chest to Bar 30 Thrusters 40/30 kg Rx + BMU 70/50- 60/40-40/30kg 20 minute cap