CrossFit D.E.C.K – CrossFit Power/ gymnastics warm up (No Measure) 3 minutes ankle hip mobility then Explosive Power Skill work Kneeling to Squat jumps Broad Jumps Box jumps from seated positon 24/10/18 Power run pull (Time) For Time 15 Power Clean ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x 10 Squat with lateral raise 10 Frog Bridges 10 Round the worlds Front Squat (10 Sets of 2 1, 1/2 Front squats- 65%) one rep consists of squatting to the bottom, moving to parallel maintaining t ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 Minutes banded shoulder distractions 3x 10 Windmills 10 upsidedown Kettlebell press 10 Side plank twist throughs Push Press (20 Minutes 4 x 5 – 70%) 22/10/18- wodzapaloozish (AMRAP – ... Continue Reading

CrossFit D.E.C.K – CrossFit Optional Sundeeee (No Measure) 10 rounds 3 strict handstand push-ups 9/6 calorie ride 10 rounds 3 ring muscle ups 9/6 calorie ride *Can be any moves you want*

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x 10 banded lat pull-downs 10 Arch to hollow 10 Jumping Lunges 30 Seconds bottom of the squat 20/10/18 (Time) 25 Chest to bar Pull-ups 25 Thrusters 40/30kg 400m run 20 Chest to bar Pull-ups 20 Thrust ... Continue Reading