CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x 30 Second Handstand hold 10 Mountain Climbers 100m run Handstand Walk (6 EMOM- alternate with 30 second hollow hold) 19/4/17 (Time) 3 Rounds 25 Handstand Push-ups 50 Kettlebell Swings 24/16kg 400m ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x 10 snatch shrug 10 hang power snatch 10 snatch Snatch (8 EMOM) 1 snatch/ 1 hang snatch Work to heavy Snatch (6 Minutes to find heavy 1 rep) Straight after EMOM 18/04/2017 (Time) 21-15-9 Power snatc ... Continue Reading

CrossFit D.E.C.K – CrossFit partner devil push squats (Time) In partners 12 Rounds 1 for 1 6 Single Arm Devil Swings 8 Push-ups 10 Dumbbell Squats Then 800m run together Then 12 rounds (1 for 1) 6 single arm devil swings 8 single arm dumbbell thrust ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x 10 mountain climbers 10 arch to hollows 100m run The bunny Burner (Time) In Partners 1-10 Thruster 60/40kg Burpee Pull-ups 200m Run between Rounds together *Both partners do each movement then swap

CrossFit D.E.C.K – CrossFit Abbinator (AMRAP – Rounds and Reps) 6 minute AMRAP 10 v-ups 10 feet over object 10 military sit-ups 30 second hollow hold Put the kettle on (AMRAP – Rounds and Reps) In pairs 30 Min AMRAP 400m run 100 kettlebe ... Continue Reading