CrossFit D.E.C.K – CrossFit Optional sunday (AMRAP – Rounds and Reps) In 15 minutes 20 chest to bar pull-ups 10 snatch 60/43kg 16 chest to bar pull-ups 8 snatch 70/50kg 10 bar muscle ups 5 snatch 80/55kg Then amrap remaining time 3 ring muscle ... Continue Reading

CrossFit D.E.C.K – CrossFit Saturday Hurt Locker (Time) 10 Rounds for time 10 Strict Handstand Push ups 10 Body weight Deadlifts 400m Run

CrossFit D.E.C.K – CrossFit Squat warm up 3 (No Measure) 1 Minute couch stretch each side 3x 10 eagles 10 bottom of squat figure 8’s 10 Hip sweepers 22/06/2018 Bike Squat (5 Rounds for time) 5 x 2 minutes 15/12 Cals (ride) 15 Air Squats 20 Bal ... Continue Reading

CrossFit D.E.C.K – CrossFit Skills 9 Minute EMOM (AMRAP – Rounds) 9 Minute EMOM 3 x 1 Min Swing Ring Support 5 / 10 / 15 reps 2 Min Press to Handstand 5 / 10 / 15 reps 3 Min Stalder Leg lift 15 @ 4 / 6 / 8 inch 21/06/2018 run strict burpee (AM ... Continue Reading

CrossFit D.E.C.K – CrossFit Kids 5+ Warm-up (No Measure) Bring Sally up- air squats/ plank Week 8 (No Measure) Strength- Back squats 6 EMOM 2 Back Squats into 3x explosive box jumps Workout for time 20 Burpee pull-ups 20 Hang power cleans 20 Push-up ... Continue Reading