CrossFit D.E.C.K – CrossFit Mobilites with birddog (No Measure) 5 controlled spins each way Wrists Elbows Shoulders Waist Knees Ankles 3 Rounds 10 Second plank Right 10 Bird Dog (opposite arm & leg) 10 Second plank Left 10 Second hollow hold 10 ... Continue Reading

CrossFit D.E.C.K – CrossFit Last Sunday fun day of the year! (Time) 30 ring muscle ups *Top every minute 2x ball cleans 45kg 30 strict handstand push-ups *Top of every minute 8/5 calorie bike* 30 bar muscle ups/strict pull-ups *Top of every minute 2 ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x 10 plank taps 10 power cleans 10 arch to hollow 21/12/2019 Santa’s Chimney (Time) In Partners 100 Toes to Bar then 1-10 (you do a round, I do a round) Handstand Push-ups Power Clean 60/40kg P ... Continue Reading

CrossFit D.E.C.K – CrossFit 12 Days of Christmas (Time) For Time Accending Ladder 1 Overhead Squat 60/40kg 2 Power 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 ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 2 Minutes Skipping then 3x 10 x Good Mornings 10 x hang power snatch 10 x lunge and twist Hang Power Snatch (10 minute EMOM) Work to heavy Complex 2 x Snatch Grip Deadlift 2 x Hang Power Snatch 19/12/ ... Continue Reading