CrossFit D.E.C.K – CrossFit Kimberly (AMRAP – Rounds and Reps) 200 Double Unders Buy In 31 Kettlebell Swings 32/24kg 20 Power Cleans 60/40kg 16 Push Jerks 60/40kg 400m Run 84 WallBalls 10/7kg 800m Run 84 Burpees 400m Run 31 Pull ups 20 Thruste ... Continue Reading

CrossFit D.E.C.K – CrossFit Lizard warm up (No Measure) 3 x 10 eagles 5 Meter lizard walk Tabata Toe to Bar – Top of Push Up (AMRAP – Reps) Tabata Strict Toe to Bar Top of Push up Hold 8 Alternating Rounds 27/01/2017 Clean Lunge run (AMR ... Continue Reading

CrossFit D.E.C.K – CrossFit Flammin gallahs (5 Rounds for reps) You and old mate 5 x 5 minute rounds : 3 minutes chin wag 200m hoon across the paddock together 20 cause a bit of ruckus 60/40kg Then do yourself a mischief with some max effort sh*t Ro ... 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 5 x 5 @ 75%) 23/11/2015 skip cluster push (AMRAP – Rounds and Reps) 10 Minute AMRAP 50 Doubl ... Continue Reading

CrossFit D.E.C.K – CrossFit Skills Warm up (No Measure) 3 x 10 Overhead Tricep Extension 10 Ring Row 10 Sec Hand Stand Shoulded tap Strict Toes-To-Bar (6MIN Alternating EMOM) L-Sit Pull-ups (6MIN Alternating EMOM) Overhead Squat (6 MIN EMOM) All @ 5 ... Continue Reading