CrossFit D.E.C.K – CrossFit Moving 2 (No Measure) 3 x 10 m high knees 10 m Lunges 10 m Karioka Air Warm up (No Measure) In Teams of Three ride 50 Cal change every 30 sec Saturday partner (Time) In Partners Run 800m 200 Wall balls @ 10/7 kg ,while pa ... Continue Reading

CrossFit D.E.C.K – CrossFit Hughie (Time) For time 50 Burpee 5 Pull ups 3 Chest to Bar 1 Bar Muscle up 10 Clean and Jerk 50/35 kg 40 Burpee 5 Pull ups 3 Chest to Bar 1 Bar Muscle up 20 Clean and Jerk 50/35 kg 30 Burpee 5 Pull ups 3 Chest to Bar 1 Ba ... 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 28/07/2016 5 x 5 hand run sit skip (5 Rounds for reps) 5 Ro ... Continue Reading

CrossFit D.E.C.K – CrossFit Mobilities (No Measure) Wrists/arms/shoulders/hips/knees/ankles Eagle warm up (No Measure) 10 Eagles 10 Mountain Climbers 30 Sec top of Push upTop of Push up, drop off soccer Squat Clean (12 Minute EMOM) 1 – 3 Minut ... Continue Reading

CrossFit D.E.C.K – CrossFit Turkish Get Up (10 Minute EMOM) Work to heavy Tabata Toe to Bar – Top of Push Up (AMRAP – Reps) Tabata Toe to Bar and Top of Push up Hold 8 Alternating Rounds Kettle Bell 300 (Time) For Time 25 V-Ups 50 Snatch ... Continue Reading