CrossFit D.E.C.K – CrossFit Entitely Optional skill work thrill work wod (Time) 1-2-3-4-5-4-3-2-1 Ring muscle ups 5-4-3-2-1-2-3-4-5 Squat snatch (increase weight up to 1 rep then decrease again) Then 5 rounds 3 bar muscle ups 6 pistols (12 air squat ... Continue Reading

CrossFit D.E.C.K – CrossFit Partner Kelly (Time) In Pairs 10 Rounds For Time 400m Run 1 for 1 30 Box Jumps ( together ) 30 Wall Balls ( together ) 50 minute time cap

CrossFit D.E.C.K – CrossFit Box warm up 2 (No Measure) 3 x 30 sec box hip stretch 30 sec kettle bell hang 30 sec lateral box step over Tabata Burpee Box Goblet (AMRAP – Reps) 8 Rounds Alternating Burpee Box Jumps Goblet Squats 16/12kg 24/09/20 ... Continue Reading

CrossFit D.E.C.K – CrossFit Split Jerk warm up (No Measure) 2 x 10 Split jumps 10 Shoulder press in split 10 Eye level Split Jerks then 10 Full Split Jerks Pull-ups (6 Minute Alternating EMOM ) Strict Toes-To-Bar (6 Minute Alternating EMOM ) Split J ... Continue Reading

CrossFit D.E.C.K – CrossFit Chest warm up (No Measure) 3 x 10 x Pass Through 10 x Racked bar row 10 x Hollow rocks 05/04/2017 linchpin (3 Rounds for time) For Time 10 Rounds 1 leg less rope climb 15 ft/2 Strict pull ups 10 Burpee 20 Double Unders Re ... Continue Reading