CrossFit D.E.C.K – CrossFit Power warm up (No Measure) 10 Hollow rocks 10 Power Clean 10 Push up Power Clean (12 Minute EMOM ) Working to a heavy 4 x 3 4 Minutes start @ 50% 3 x knee pause – Power Clean 4 Minutes 1 x knee pause – Pow ... Continue Reading

CrossFit D.E.C.K – CrossFit Optional open gym wod (Time) 15 power snatch 4 strict muscle ups 12 power snatch 4 strict muscle ups 9 power snatch 4 strict muscle ups *Penalty for breaking = 100m run* Weight 60/40kg Then 5 rounds 8 chest to bar pullups ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x 10 push ups 10 kettle bell deadlifts 10 air squats 100m run Radford and a mate (Time) In partners complete 40 rounds 5 Ring Push up 5 Supine Ring rows 5 Deadlift 110/80kg *Each partner will complet ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x 10 front squats 10 push press 10 power clean Squat complex (10×3) 10 Minute EMOM 1 Squat clean 1 Cluster 1 Push pressAll sets at same weight close to 80% 1 RM Thruster 06/01/2017 7 chest t ... Continue Reading

CrossFit D.E.C.K – CrossFit Moving warm up (No Measure) 3x 10 Jumping Squats 10 Meter high knees 10 Meter inch worms 05/01/2016 (AMRAP – Rounds and Reps) 6 minute AMRAP 10 Box jumps 10 push-ups 20 Sit ups 6 Minute AMRAP (AMRAP – Rounds a ... Continue Reading