CrossFit D.E.C.K – CrossFit Ring Warm up (No Measure) 3 x Ring support 15 seconds Progression: Banded holds 3 x Bar tuck pull to invert x 5 Progression: Heels to bum – knees to chest 29/06/2016 Team (Time) For time Teams In Train complete: 2 p ... Continue Reading

CrossFit D.E.C.K – CrossFit Box warm up 2 (No Measure) 3 x 30 sec box hip stretch 30 sec kettle bell hang 30 sec lateral box step over Front Squat (20 Minutes 6 x 2 @85%) 20/06/2016Push Kettle Dead Skip (Time) 3 Rounds For time 15Push ups 30 Ket ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm up push clean (No Measure) 3x 10 Push press 10 Power clean 10 Scorpians 24/06/2016 wallball fun (Time) For time 25 Wallballs Then 5 Rounds 10 Toe to bar 10 Power Clean 80/50kg Then 25 Wall Balls Then 5 Rounds 30 Doub ... Continue Reading

CrossFit D.E.C.K – CrossFit Optional sunday (AMRAP – Rounds and Reps) In 15 minutes 20 chest to bar pull-ups 10 snatch 60/43kg 16 chest to bar pull-ups 8 snatch 70/50kg 10 bar muscle ups 5 snatch 80/55kg Then amrap remaining time 3 ring muscle ... Continue Reading

CrossFit D.E.C.K – CrossFit Saturday Hurt Locker (Time) 10 Rounds for time 10 Strict Handstand Push ups 10 Body weight Deadlifts 400m Run