CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x 10 push ups 10 Power clean 10 push jerk Push Press (5- 5 – 5) 15 minutes. All sets same weight 28/12/2016 (Time) 15 Power clean and jerk 30 chest to bar pullups 12 Power clean and jerk 24 che ... Continue Reading

CrossFit D.E.C.K – CrossFit Summore Pud (Time) In pairs round for round 10 rounds (1 for 1) 8 push ups 8 alt dumbbell snatch 20 double Unders Then partition however 42-30-18 Burpee box jumps Dumbbells single arm hang cluster Then 100 sit-ups (partne ... Continue Reading

CrossFit D.E.C.K – CrossFit The Christmas Pud (Time) Grab a buddy or go it alone and do half the reps 400m run together 100 deadlifts 70/50kg 400m run 80 toes to bar/v-ups 400m run 60 backsquats 400m run 40 power clean and jerk 400m run 20 burpee pu ... Continue Reading

CrossFit D.E.C.K – CrossFit 12 Days of Christmas (Time) For Time Accending Ladder 1 Ring Muscle up 2 Squat Snatch 60/40kg 3 Over Bar Burpee 4 Toe to Bar 5 Chest to Bar 6 Shoulder to Overhead 60/40kg 7 Front Squat 60/40kg 8 Push up 9 Wallball 10/7kg ... Continue Reading

CrossFit D.E.C.K – CrossFit Mobility Flow (No Measure) 60-60 Shoulder Rotations 10 Wall Angels 30 sec pec stretch either sides Roll down in to 2x inch worms 3 way wrist press, back/side/forward 30 sec side squat with thoracic twist 1:1 Mountain clim ... Continue Reading