CrossFit D.E.C.K – CrossFit Warm up (Checkmark) 3x 10 banded rdl into 10 monster walks 5 scap pull-ups into 3 jumping negatives 10 dead bugs Deadlift (5 x 3- 75%) 27/10/2026 Rogue Orlando (Time) 10 Power Clean and Jerk 70/50kg 15 Strict Pullups ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm up (Checkmark) 3x 10 banded lat push down 5 vups into 10 second superman hold 5 inchworm to push up Toes to bar Capacity (2 Rounds for reps) Every 90 Seconds x 4 1 Set of Max effort toes to bar then for 3 More window ... Continue Reading

CrossFit D.E.C.K – CrossFit Nedd’s day 7 at home challenge (Checkmark) 3km Run or hike (up Tomaree?) or weighted walk with a backpack/vest . Post your fun on Deckfit/ socials and tag DECK!🤩 If you need a track the gym to the end of the path ... Continue Reading

CrossFit D.E.C.K – CrossFit 24/10/26 crash pairs (Time) In pairs 100 dumbbell power snatch 22.5/15kg 100 calorie together 100 dumbbell hang squat clean and press then 100 Cals together Nedd’s Day 6 part A (Checkmark) 6 Minute AMRAP Thrusters 2 ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm Up (Checkmark) Dynamic Warm Up 6 laps jog forward and backwards 1 lap opposite foot to hand cross body 4x Karakia lunge walk across and back with twist 10 Squats Deadlift (4 X 3- 80% 2 seconds pause on ground ) 2 ... Continue Reading