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 29/06/2016 Team (Time) For time Teams In Train complete: 2 ... Continue Reading

CrossFit D.E.C.K – CrossFit Clean and Jerk warm up (No Measure) 3x 10 Front Squats 10 Cleans 10 Split Jerks Clean and Jerk (12 Minute EMOM) 4 Minutes @60% 2 x Clean pulls 2 x Hi Hang Cleans 2 x Split Jerk Rest 1 Minute 4 Minutes @ 75 % 2 x C ... Continue Reading

CrossFit D.E.C.K – CrossFit Squat warm up (No Measure) 5 min Ankle Mobility 10 Good mornings 10 Air Squat 30 sec Inch Worms Back Squat (20 Minutes 6 x 2 @ 85 %) 28/07/2015 (Time) 5 Rounds for time 6 Power Snatch 40/30kg 8 Over Head Squats 40/30k ... Continue Reading

CrossFit D.E.C.K – CrossFit 25/06/2016 Warrior Workout (Time) In Hounour of SGT GARY FRANCIS Partner Workout 6 Rounds Round For Round 10 Power Snatch 60/40kg 10 Burpee Box Jump over 24/20 400m Run Snatch warm up (No Measure) 3x 10 Pass Through 10 Go ... Continue Reading

CrossFit D.E.C.K – CrossFit Eagles warm up 2 (No Measure) 3x 30 sec Arc to Hollow 30 sec Eagles 30 sec Hip Pop ups 24/06/2016 wallball fun (Time) For time 25 Wallballs Then 5 Rounds 10 Toe to bar 10 Power Clean 80/50kg Then 25 Wall Balls Then 5 Roun ... Continue Reading