CrossFit D.E.C.K – CrossFit Gregory Michael Sher (Time) In honour of Australian Gregory Sher who lost his life for his country on Januray 4th 2009. 10-9-8-7-6-5-4-3-2-1 3/4 Body Weight Cleans 20-18-16-14-12-10-8-6-4-2 Burpee Pull-ups 30-27-24-21-18- ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x (last round with barbells) 5x hang to extension 5x high hang power snatch 5x hang power snatch 5x behind the neck push press 5x snatch balance progressively lower 5x power snatch mid shin+ overhead ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x dynamic warm up Emu walk Sumo walk Inch worms to push up Open close gate Back Squat (5 X 3 – 75%) 20 minutes 23/4/2019 (6 Rounds for reps) Every 3 minutes for 3 rounds 40 double unders 15 ... Continue Reading

CrossFit D.E.C.K – CrossFit The Bunny Strikes Back (Time) In Teams of 3 Once workout begins barbell must not be left on the ground again except for dead-lifts and run. Penalty is 10x synchro burpees. 90 Dead-lifts 80/55kg 400m Run together 180 Kettl ... Continue Reading

CrossFit D.E.C.K – CrossFit Sunday funday (No Measure) 30 ring muscle ups Every minute complete 2x deadball cleans 70/45kg 40 chest to bar pull-ups Every minute complete 3x strict handstand push-ups 40 toes to bar Every minute complete 4x Russian sw ... Continue Reading