CrossFit D.E.C.K – CrossFit Optional sunday (Time) 50 toes to bar /v-ups 40 kettlebell clean and jerks 30 bar muscle ups/ renegade rows 20 squat snatch increasing weight 10 strict ring muscle ups

CrossFit D.E.C.K – CrossFit Birthday Burpees (Time) 40 Burpees For time Happy Birthday Amanda (4 Rounds for reps) Partner Workout 4 Round AMRAP 40 sec partner1 – 40 sec partner 2 9 Pull ups 26 Power Clean 50/35kg 4 Round AMRAP 40 sec partner1 ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 x 10 Good Mornings 10 Single Leg Glute Bridges (5 each side) 10 Egg Rolls To Straddle 20 Second Hamstring Bridge Damn Diane’ish’ (Time) 3 Rounds 15 Deadlifts 100/70kg 15 Strict Handstand ... Continue Reading

CrossFit D.E.C.K – CrossFit Mobilities (No Measure) Wrists/arms/shoulders/hips/knees/ankles Ab 45 (AMRAP – Reps) In 6 Minutes 2 Rounds 20 Marching V-ups 20 Plank Walk outs 20 Crunches with Twist 20 Knees together Sit-ups Max Effort Hollow Rock ... Continue Reading

CrossFit D.E.C.K – CrossFit Kids 5+ 30 second max efforts (AMRAP – Reps) Box jumps broad jumps burpees Repeat Week 6 to measure Rows & Rings (AMRAP – Rounds) 30 seconds at each station Bike or Row Low Ring Row Plate G2O Russian Twis ... Continue Reading