CrossFit D.E.C.K – CrossFit Valentine’s Day row (AMRAP – Reps) 3 Minutes Row and Burpee In Pairs complete max effort Row ( Calories ) Burpee Working at same time change however Valentines Day Workout (Time) In pairs for Time Run 300m tog ... Continue Reading

CrossFit D.E.C.K – CrossFit Mobilities (No Measure) Wrists/arms/shoulders/hips/knees/ankles Strict Toes-To-Bar (6 Minute Alternating EMOM ) L-Sit Pull-ups (6 Minute Alternating EMOM ) Back Squat (16 Minute EMOM 8 x 3 @ 80%) Alternating EMOM Odd ... Continue Reading

CrossFit D.E.C.K – CrossFit Saturday Bar Partners (Time) For Time 30-20-10 Strict handstand push-ups Bar muscle ups/ Strict Pull-ups Power Clean and Jerk 60/40kg Then 400m run Then 10-20-30 Kipping handstand push-ups Chest to bar pull-ups Front Squa ... Continue Reading

CrossFit D.E.C.K – Competitor Training Metcon (Time) 10 rounds for time 10/7cal bike 2 legless rope climbs

CrossFit D.E.C.K – CrossFit Run Run Run wall ball pull push (Time) For Time Run 1600 m 81 Wall Ball 10/7 kg 81 Kettle bell swings 24/16 kg Run 800 m 40 Med Ball Cleans 10/7 kg 40 Pull ups Run 400 m 21 Box Jumps 24/20inch 21 Push ups Run 200 m 10 Str ... Continue Reading