CrossFit D.E.C.K – CrossFit Warm-up neck shoulder (No Measure) 3x 6 x Side plank arm raise Pull up hold 6 x look left look right 3 x partner hanging press Push Press (15 Minute 6 x 2 @ 85%) Allstar workout 6 (Time) For time 9 Front squats 70/50 ... Continue Reading

CrossFit D.E.C.K – CrossFit Sunday suggestion 3 (No Measure) 20 min EMOM Pick 4 movements to work on. Minute 5 is rest. I.e. Min 1: 8 chest to bar into 8 toes to bar Min 2: 1 heavy squat clean Min 3: 8 bar muscle ups Min 4: 1 heavy squat clean Min 5 ... Continue Reading

CrossFit D.E.C.K – CrossFit Chest warm up (No Measure) 3 x 10 x Wall openers 10 x Push ups 10 x Kang Squats Bench Press (15 Minutes 5 x 1 @ 90 %) Coxy (Time) In Partners Complete 100 Thrusters 60/40kg Bottom of Every 2nd Minute Run 200 m Togethe ... Continue Reading

CrossFit D.E.C.K – CrossFit shoulder skill warm up (No Measure) 2 rounds for quality 30 Second right side plank 30 Seconds left side plank 30 Second tuck to invert 30 Seconds press to handstand on wall 30 Seconds hanging L sit 24/08/2018 5 rounds ro ... Continue Reading

CrossFit D.E.C.K – CrossFit Samson warm up (No Measure) 3x 30 sec Samson Stretch 30 sec Mountain Climbers 30 sec Star Jumps Push Jerk (15 Minutes 4 x 2 @ 75%) 18/05/2017 Dead Sit Press (AMRAP – Rounds and Reps) 10 Minute AMRAP 10 Deadlift ... Continue Reading