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 Optional 16/2/20 (Time) 8 Rounds 4 Ring Muscle Ups / Ring Dips 10m Ball Carry 70/45kg 7 Rounds 8 Toes to bar/ V-ups 24 Double Unders 6 Rounds 2 Rope Climbs 4 Squat Snatch 70/45kg 6 Bar Muscle ups Rest 2 Minutes 50 ... 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 Bench Press (3 x 10 – 60%) 15/02/2020 (AMRAP – Rounds and Reps) in Partners 25 Minute AMRAP 30 Chest to Bar Pull-ups 30 Double D ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Tabata Upside down Kettlebell Press Hollow Hold Push Press (8 Minute EMOM) 1 x Power Clean 5 /4/3/2 x Push Press 2 Minutes 65% 2 Minutes 70% 2 Minutes 75% 2 Minutes 80% Happy valentine ... Continue Reading

CrossFit D.E.C.K – CrossFit Ab 10 (AMRAP – Reps) In 6 minutes 2 rounds 30 plank to top of push up transfers 20 v-hold flutter kicks 30 alternating single leg crunches 20 hollow rocks 30 feet over kettlebell Then max effort v-ups Deadlift (5 x ... Continue Reading