CrossFit D.E.C.K – CrossFit 365 (Time) In groups of 3 complete 365 Burpees Every 5 Minutes a ROADBLOCK will be drawn from the hopper that all or in some cases 1 team mate must complete. i.e. Road block: 400m Run. Partners A and B continue burpees (1 ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Mobility Tabata Plank side to side reach Active bottom of the squat hold Back Squat (3 x 10 – 60 %) 20 Minutes 30/12/19 (Time) 3 Rounds 20 Back Squats 60/40 kg 15 Chest to Bar Pull-ups 10 Po ... Continue Reading

CrossFit D.E.C.K – CrossFit Optional Sunday 29/12/19 (Time) 5 rounds 3 squat cleans increasing weight 60,65,70,75,80kg 6 bar muscle ups 9 strict handstand push-ups Then 10-1 Toes to bar Chest to bar pull-ups/ kettlebell swings Burpee box jump overs ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 x 10 push ups change width 10 change plate shoulder cranks 10 lunge and twist Bench Press (6 x 3 – 70 %) Partner Sweat Fest (AMRAP – Rounds and Reps) Partner 20 Minute AMRAP 30 Thrus ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Mobilities 3x 10 x Front Squat 10 x Clean 10 x Split Jerk Clean and Jerk (10 EMOM Build to today’s heavy) Minutes 1-6 1 Squat Clean 1 Hang Squat Clean 2 Split Jerks Minutes 6-10 1 Clean and Jerk ... Continue Reading