CrossFit D.E.C.K – CrossFit Skills Warm up (No Measure) 3 x 30 sec Bottom of Dip Swing 30 Sec Ring Row 30 Sec Hand Stand Shoulded tap Pull-ups (6 Minute Alternating EMOM ) Strict Toes-To-Bar (6 Minute Alternating EMOM ) Deadlift (10 Minute 2 x 5 unb ... Continue Reading

CrossFit D.E.C.K – CrossFit Clean warm up (No Measure) 3 mins Shoulder mobility 3x 10 Pass Through 10 Power clean 10 Front Squat Front Squat (12 Minute EMOM) 4 Minutes @ 50% 2 x Clean Pull 1 x Hang Clean 4 Minutes @ 60 % 2 x Clean Pull 1 x H ... Continue Reading

CrossFit D.E.C.K – CrossFit Wits optional open gym wod (Time) 1- 2- 3- 4-5-4-3-2-1 ring muscle ups 5-4-3-2-1-2-3-4-5 deficit hspu (start with 2x20kg plates each side. Each round add 2 plate) 40m handstand walk. *5 burpees each break* Then 5 rounds 3 ... Continue Reading

CrossFit D.E.C.K – CrossFit April Fool 2017 (AMRAP – Reps) 28 Minute Partner AMRAP Partner A runs one 200M Partner B does AMRAP Hang Power Snatch 50 / 35 kg until A gets back. Switch and repeat. Each person only runs once and Snatch once. Part ... Continue Reading

CrossFit D.E.C.K – CrossFit Ring Warm up (No Measure) 3 x Ring support 15 seconds Progression: Banded holds 3 x Ring tuck pull to invert x 5 Progression: Heels to bum – knees to chest Skills test One round only 0-2 minutes 1 Max effot set Stri ... Continue Reading