CrossFit D.E.C.K – CrossFit Squat Warm up (No Measure) 3 x 30sec on each Air squats Sansom Stretch Top of the push up then 100m run Back Squat (16 Minutes 2 x 2 @ 90%) Stellas WOD (AMRAP – Rounds and Reps) 10 Minute AMRAP 10 Push ups 10 Bu ... Continue Reading

CrossFit D.E.C.K – CrossFit 22/6/2019 (AMRAP – Rounds and Reps) 30 Burpees then 5 Rounds Nate ( 2 Ring Mu/ 4 Hspu/ 8 Kbs 32/24kg) then 30 Burpee then 5 Rounds DT (12 Deadlift/ 9 Hang power Clean/ 6 Push Jerk 60/40kg) Then 30 Burpee then AMRAP ... Continue Reading

CrossFit D.E.C.K – CrossFit Bench Press (15 Minutes 3 x 4 – 85 %) Partner Sat Sweat (Time) In partners 100 Toes to Bar/ Sit-ups 200m run 80 Burpees over Bar 200m Run 60 Thrusters 60/40kg 200m run 40 Burpees Over Bar 200m run 20 Thrusters 2 ... Continue Reading

CrossFit D.E.C.K – CrossFit Clean and Jerk warm up (No Measure) 3x 5 Front Squats 5 Cleans 5 Push press 5 Split Jerks Back Squat (20 Minutes 5 x 4 @ 70%) 13/06/2019 (Time) 30 bar muscle ups or strict pull-up 20 power clean 70/50kg 10 push jerk 1 ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 60 Shoulder rotations then 3 x 30 Seconds active to non active hang 30 Seconds inch worms 30 Seconds handstand hold/ plank hold Ab 11 (AMRAP – Reps) 2 rounds 30 v-hold flutter kicks 15 v-ups 30 ... Continue Reading