CrossFit D.E.C.K – Midday Metcon Warm-up (No Measure) 3 minutes slow biking increasing intensity every minute. 26/08/19 run slam swing (AMRAP – Rounds and Reps) 20 minute AMRAP 200m row 20 slam balls 20 ball squats 20 down and up 20 box step o ... Continue Reading

CrossFit D.E.C.K – CrossFit Emom Sunday (AMRAP – Rounds) 5 min EMOM of each 5 minutes 3 x ring muscle ups/20 double unders 5 minutes 2x snatch 58kg / 4 burpees over bar 5 minutes 10 toes to bar/20 double Unders 5 minutes 4 strict handstand pus ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 2 minutes skipping 3x 30 second pec stretch each side 10x push ups working out and back in 10x banded lat pulldown Bench Press (6 X 3 – 75% ) 15 minutes 24/08/2019 Swing and clean (Time) 15 ... Continue Reading

CrossFit D.E.C.K – CrossFit Volleybigball (No Measure) Two teams Wall ball over box Three per team Kalsu (Time) HAPPY BIRTHDAY TO ME For time 100 Thrusters 60/40kg 5 Burpees at bottom of ever minute 35 min cap Kalsu (Time) For Time: 100 Thrusters, 1 ... Continue Reading

CrossFit D.E.C.K – CrossFit The G-Off (No Measure) Roll feet – 3times flat + 3times sides Glute Foam roll, angle in knee Foam roll Lats. Press Chest – mobility ball though all areas Mobility Flow (No Measure) 60-60 Shoulder Rotations 10 ... Continue Reading