CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x 10 front squats 10 push press 10 thrusters 4 Shuttles God save the Queen and our legs (Time) In Pairs 400m farmers carry (2×22.5/15kg dumbbell) 20 rounds khalipa complex 5 front squats 4 push ... Continue Reading

CrossFit D.E.C.K – CrossFit

CrossFit D.E.C.K – CrossFit Warm up push clean (No Measure) 3x 10 Push press 10 Power clean 10 Scorpians 09/06/2018 Saturday twos (Time) For Time in Pairs 3 Rounds 800 m Run 42 Kettlebell Swings 24/16 kg 24 Pull ups Then 60 Power Clean and Jerk 60/4 ... Continue Reading

CrossFit D.E.C.K – CrossFit 29/08/2016 Squat Run (Time) For time 400 m Run 45 Back Squats 50/35 kg 400m Run 30 Front Squats 50/35 kg 400m Run 15 Overhead Squats 50/35 kg 12 Min cap Power Snatch (12 minute EMOM) 4 Minutes 1 x Knee Pause Hi Pull 1 x H ... Continue Reading

CrossFit D.E.C.K – CrossFit Kids 5+ Warm-up (No Measure) airbike/ row relay Teens Week 6 (No Measure) Bear Complex- 5 sets Workout 30 Push-ups/ Handstand push-ups 30 toes to bar 30 Cal row/ Ride/ 800m run 30 Box step overs with 2x kettlebells 30 Ket ... Continue Reading