CrossFit D.E.C.K – CrossFit Power warm up (No Measure) 10 Hollow rocks 10 Power Clean 10 Push up Power Clean (15 minutes 5 x 3 @ 80%) Touch and Go 16/04/2019 Thanks Grace (AMRAP – Rounds and Reps) 16 Minute AMRAP 5 Ring muscle up or Strict ... Continue Reading

CrossFit D.E.C.K – CrossFit Squat warm up (No Measure) 5 min Ankle Mobility 10 Good mornings 10 Air Squat 30 sec Inch Worms Front Squat (6 Minute EMOM 3 x 70%) From floor 15/04/2019 mid line (Time) In pairs 27-21-15-9 Double Dumbbell Squat Clean ... Continue Reading

CrossFit D.E.C.K – CrossFit Sunday funday (Time) 15-12-9 Bar muscle ups/strict pull-ups Back squats off floor 60kg Box jump overs 30″ Then 5x 3 ring muscle ups 6 d-ball cleans 45kg 30 double unders Opt b (Time) 15-12-9 Bar muscle ups/ c2b Burp ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Chantelle!!!!!! (Time) 6 rounds 13 chest to bar pull-ups 4 hang power cleans 80/60kg 2 front squats 400m run Then 95 dumbbell box step ups (alt legs) 22.5/15kg 30 minute cap Ab 3 (No Measure) 2 rounds ... Continue Reading

CrossFit D.E.C.K – CrossFit Skills warm 2 (No Measure) 3 x 30 sec Hollow hold 30 sec Superman hold 30 sec Shoulder taps L-Sit Pull-ups (6 Minute Alternating EMOM ) Strict Toes-To-Bar (6 Minute Alternating EMOM ) 12/04/2019 (AMRAP – Rounds and ... Continue Reading