CrossFit D.E.C.K – CrossFit Warm up box rings (No Measure) Skill Work Warm Up: 6 EMOM Supine Rows Box Handstand Push-ups Pick a number you can hold with perfect form. 10/10/2018 (Time) In Pairs 100 Toes to Bar 80 Deadlifts 100/70kg 60 Chest to Bar P ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x 10 shoulder cranks 10 Power snatch 10 Overhead Squats Snatch (Every 30 Seconds for 8 MInutes) 1 Snatch 1 Hang snatch- 65% 09/10/2018 (Time) 10 Rounds 6 Ring Dips 3 Power snatch 61/43kg 20 Doubl ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 Minutes plate ankle mobility 3x 10 Kosak squats 10 Mountain climbers 10 reverse glute bridges Back Squat (6 x 2- 90%) 20 Minutes 8/10/18 (AMRAP – Rounds and Reps) 16 Minute AMRAP 16 Wall b ... Continue Reading

CrossFit D.E.C.K – CrossFit Sunday funday better than monday (No Measure) 8 rounds 3 strict handstand push-ups 30 double unders Then 5 rounds 6 ring muscle ups 12 back rack reverse lunges (6 each leg then alternate) Then 2 rounds 10 box jumps high 2 ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Pass the parcel with wallball. -bottom of squat – plank -hollow if music stops on you complete 5 burpees Happy Birthday Grace- Sweet 17 (Time) in Pairs Buy in 4 x 5m Laps each Handstand Walk (pa ... Continue Reading