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 Snatch Warm-up 3 (No Measure) 2x 10 pass throughs 5 shrug 5 high elbows 10 muscle snatch 10 hang power snatch Power ... 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 (5 x 3 in alternate EMOM) 10 min EMOM Odd Minute 3 Front Squats from ground @ 65% Even Minute 20 second ... Continue Reading

CrossFit D.E.C.K – CrossFit

CrossFit D.E.C.K – CrossFit Breast Cancer awareness Week Saturday (Time) Partner Workout 100 Dead lift 2 x 32/24 kg 200m Famer walk 2 x 32/24 kg 10 x 10m Front Rack Lunge walk 32/24 kg Then 42-30-18 Kettlebell swing 32/24 kg Toe to bar Then 10 x 10m ... Continue Reading

CrossFit D.E.C.K – CrossFit Breast cancer awareness Wod 5 (Time) BroManda for time 9-7-5 Ring muscle ups Squat snatch 60/40 kg *Each partner completes their set and movement before moving onto the next movement / set. I.e. partner 1 does 9 muscle up ... Continue Reading