CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Labour Day Relay Can you bear it (Time) 10 Burpee Pull-ups (RX+= Burpee Bar Muscle-ups) 10 Rounds – 400m run – 2 Bear Complex 70/50kg 10 Burpee Pull-ups (bar Muscle Ups rx+) * bear complex ... Continue Reading

CrossFit D.E.C.K – CrossFit Optional Sunday funday (AMRAP – Rounds and Reps) 8 minute AMRAP -10 dumbell around the worlds -10 burpees over dumbell -10 dumbell box step ups Weight: 22.5/ 15kg Pop it like it’s hot (AMRAP – Rounds and ... Continue Reading

CrossFit D.E.C.K – CrossFit Team Series WOD 7 (AMRAP – Reps) With a 20 Minute clock for max REPS and KILOS Partner 1: 0:00-2:00 Handstand push-ups 2:00-4:00 Rest 4:00-6:00 Double-unders 6:00-8:00 Rest 8:00-10:00 1-rep-max back squat Then, Part ... Continue Reading

CrossFit D.E.C.K – CrossFit Team Series WOD 5 (AMRAP – Reps) 10 Minute AMRAP -3 Synchronized Burpee Box-Jump Overs 24/20″ -3 Synchronized Deadlifts 102/70kg -6 Synchronized Burpee Box Jump Overs -6 Synchronized Deadlifts Add 3 Reps per S ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 2 x 10 Single Arm Kettlebell Press (bell facing up) each arm 2 x 10 Face-pulls 10x 30 Second Handstand Hold 10 Arch to Hollows 10 fast feet plate jumps Shoulda Slept in (Time) 5 Rounds 10 Handstand Pu ... Continue Reading