CrossFit D.E.C.K – CrossFit Split Jerk warm up (No Measure) 2 x 10 Split jumps 10 Shoulder press in split 10 Eye level Split Jerks then 10 Full Split Jerks Split Jerk (15 Minutes 5 x 2 @75%) 26/09/2018 run sit lunge Push (Time) 5 Rounds 200 m Ru ... Continue Reading

CrossFit D.E.C.K – CrossFit Dead warm up 3 (No Measure) 3x 10 Good mornings 10 Eagles 10 Jumping jacks Deadlift (20 Minute 5 x 3 @ 75 %) 25/09/2018 Masters 1 (Time) 4 Rounds For Time 70 Double Unders 15 Deadlift 70/45 kg 15 Wallballs 9/7 kg

CrossFit D.E.C.K – CrossFit Warm-up tabata (No Measure) Tabata Air squats Arch to hollow Alternating Gymnastatron (Time) -21 chest to bar Pullups -21 handstand push-ups -21 front squats -15 bar muscle ups -15 handstand push-ups -15 front squats -9 r ... Continue Reading

CrossFit D.E.C.K – CrossFit Optional Sunday 23.9.18 (No Measure) 5 rounds 3 ring muscle ups 6 hang snatch 60/40kg 9 burpee double jump over bar 18 double Unders 200m Run 5 rounds 3 bar muscle ups 6 hang cleans 9 burpee double jump over bar 18 double ... Continue Reading

CrossFit D.E.C.K – CrossFit Power warm up (No Measure) 10 Hollow rocks 10 Power Clean 10 Push up 22/09/2018 Happy Birthday BIG DEAL NEALE (Time) For Time 47 Cal ride/ row 14 Power Clean 60/40 kg 14 Toe to Bar Rest 2 mins 12 Power Clean 70/ 45 kg 12 ... Continue Reading