CrossFit D.E.C.K – CrossFit Open gym optional 15/9/19 (Time) 50 calorie row then 27 chest to bar pull-ups 27 goblet squats 32/24kg 54 double unders 21 chest to bar pull-ups 21 goblet squats 42 double unders 15 bar muscle ups 15 goblet squats 30 doub ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x (last with barbell) 5x snatch pull 5x power snatch 5x overhead squat 5x snatch balance 5x snatch Snatch (10 EMOM) 1x snatch 1x hang snatch Build to a heavy 14/09/2019 (Time) 10 rounds 3 ring muscle ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x 10x lizard legs 10x jumping squats 10x power cleans Crossfit Games Open 18.2 (Ages 16-54) (Time) 1-2-3-4-5-6-7-8-9-10 reps for time of: Dumbbell squats 50/35 lb Bar-facing burpees -12 minute time c ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) As a whole class 600m stores carry (3x200m) every minute you must swap gear and complete 10 squats. In honour of Are you OK day everytime you swap ask a question about the person you never knew before ... Continue Reading

CrossFit D.E.C.K – Midday Metcon Warm-up (No Measure) Tabata (alternating) -V hold Flutter kicks -Plank to top of push up transfers 11/09/2019 Midday Sweatcon Metcon (Time) 150 Kettlebell Swings *every 30 Seconds complete 5 Goblet Squats with kettle ... Continue Reading