CrossFit D.E.C.K – CrossFit Lizard warm up (No Measure) 3 x 10 eagles 5 Meter lizard walk 15/10/2016 Parnter Saturday (AMRAP – Rounds and Reps) Partner 35 Minute Workout 200 double unders ( 25 each then change ) 10 Rounds 1 for 1 Partner A Han ... Continue Reading

CrossFit D.E.C.K – CrossFit Squat relay (No Measure) In 2 Teams Max effort Squats in 5 Minutes In relay 10m Run 5 Goblet Squats 10/7 kg in barrier 10m Run Back Squat (15 Minutes 3 x 5 Pause @ 60%) 5 pause squats Pause at bottom 2 sec, come to 1/ ... Continue Reading

CrossFit D.E.C.K – CrossFit Power warm up (No Measure) 10 Hollow rocks 10 Power Clean 10 Push up Hang Power Clean (15 minutes 5 RM ) Demac Chipper (2 Rounds for time) 30 Clean and Jerk 60 / 40 kg 5 min cap Straight in to 30 Deadlift 30 Pull up 20 Ha ... Continue Reading

CrossFit D.E.C.K – CrossFit Air Warm up (No Measure) In Teams of Three ride 100 Cal change every 30 sec 12/10/2016 (5 Rounds for reps) 5 Rounds 3 Minutes work rest 2 Minutes Burpee Box Jump 24/20 inch Snatch 60/40 kg Row ( cals ) Thrusters 60/40 kg ... Continue Reading

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 Ring Dips (5 Minute EMOM Alternating) Odd Minute L-Sit Pull-ups (5 minutes EMOM Alternating) Even minute 11/10/2016 ... Continue Reading