CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 200m Jog 20 Calf Pumps then complete the SPRINT workout Sprint (Time) For time 20/15 calorie Ride 400m Run 50 Double Unders 13/02/2019 (Time) 10-1 Shoulder to Overhead 70/45kg Push up Box jumps 24/20& ... Continue Reading

CrossFit D.E.C.K – CrossFit Ab 3 (No Measure) 2 rounds for quality 15 hollow rocks 15 v-ups 30 sit-ups 30 second plank 6 minute cap Deadlift (20 Minutes 8 x 2 @ 70 %) 04/06/2019 40/20 Chipper (Time) For Time 20 Burpees 40 Goblet Squats 24/16 kg ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x 10 front squats 10 push press 10 power clean Thruster (10 Minute EMOM of complex) 1 Squat clean 1 Cluster 1 Push press all sets at same weight close to 3 RM Thruster 06/01/2017 7 chest thruster toe ... Continue Reading

CrossFit D.E.C.K – CrossFit Three squat warm up (No Measure) 3 x 5 Squats toes forward 5 Squats toes in 5 Squats toes out Front Squat (15 Minutes 4 x 5 @ 65%) 13/07/2017 (AMRAP – Rounds and Reps) 30 Minute Ladder 50/35 – 60/40 – ... Continue Reading

CrossFit D.E.C.K – CrossFit Chest warm up (No Measure) 3 x 10 x Wall openers 10 x Push ups 10 x Kang Squats Shoulder Press (15 minutes 3 x 2 @ 90 %) Saturday fun 24 (AMRAP – Rounds and Reps) 24 Minute Partner AMRAP 24 Burpee Box Jump 20 ... Continue Reading