CrossFit D.E.C.K – CrossFit Optional Sunday wod (Time) 10-1 Bar muscle ups/ strict pull-ups/renegade rows Calorie machine Strict handstand push-ups/double dumbbell push press Slam balls 30/20kg Then 10-8-6-4-2 Ring muscle ups Kettlebell burpee suitc ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 x 10 Squats 10 good mornings 5 Power Clean 5 Push Jerk 02/01/2020 Holiday Fun (Time) In groups of 3 24 Rounds (8 each) working round for round as a train Person A: 5 Power Clean and Jerk 50/35kg 10 ... Continue Reading

CrossFit D.E.C.K – CrossFit 2021 has landed (Time) 10 rounds 2 squat snatch / any lift (build weight) 4 bar muscle ups/ strict pull-ups/ renegade rows 6 ball cleans to shoulder 20/12kg 5x 10 chest to bar pull-ups 10 calorie machine Option 2 (Time) 1 ... Continue Reading

CrossFit D.E.C.K – CrossFit Ab 50 (AMRAP – Reps) in 6 Minutes 2 Rounds 20 Hollow Rocks 20 Marching V-ups 20 Military Sit-ups (knees together wrists to knees) 20 Feet Over Object Max Effort V-ups Bye 2020 (AMRAP – Rounds and Reps) In Pair ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x 10 Banded Lat Pull-downs 6 Kang Squats 10 eagles Knees To Elbow (4 Minutes Max STRICT knees to elbow. ) Every Break in reps complete 10m Handstand walk/ Bear Crawl 30/12/2020 (Time) 4 Rounds 400m R ... Continue Reading