CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 2 x 3 Jefferson Curls 10 Single Leg Glute Bridges (5 each side) 10 Dimond Push ups Happy Birthday Blakey you ripper!!! (AMRAP – Rounds and Reps) 15 Rounds for time 1 00 meter run 8 Pull ups 8 Po ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 x 10 Squats 10 Power Cleans (work to squat cleans) 5 Split Jerks Pause in dip and receiving position 5 Split Jerks Clean and Jerk (10 Minute EMOM – 70 % of Clean and Jerk) 1 Power Clean 1 ... Continue Reading

CrossFit D.E.C.K – CrossFit Sunday Suggestion wod (Time) 5 rounds 5 squat snatch (increase weight as required) 10 chest to bar pull-ups/ heavy kettlebell swings 50 double unders Then add weight to bar 3×5 snatch take off Then decrease weight 5 ... Continue Reading

CrossFit D.E.C.K – CrossFit Moving 2 (No Measure) 3 x 10 m high knees 10 m Lunges 10 m Karioka Beirut Tribute Wod (Time) 135 Air Squats then 4x 8 Bar Muscle ups 20 Power Cleans 50/35kg 20 Front Squats Buy Out: 102 Sit-ups 45 Minute CapThe global Cro ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x 10x Banded Press with Pull Apart 10x Change Plate Shoulder Cranks 10x Kang Squats Warm-up (No Measure) 3x 10x Banded Press with Pull Apart 10x Change Plate Shoulder Cranks 10x Kang Squats Push Pres ... Continue Reading