CrossFit D.E.C.K – CrossFit Three squat warm up (No Measure) 3 x 5 Squats toes forward 5 Squats toes in 5 Squats toes out April partner Saturday (Time) In pairs 100 Back Squats 60/40kg 400m Run * mystery * 50 x 10m 400 m

CrossFit D.E.C.K – CrossFit Lizard warm up (No Measure) 3 x 10 eagles 5 Meter lizard walkBurpee wall ball over 60 inch box wall game 28/04/2017 Power hand dead wall bu (Time) For time 10-8-6-4-2 Hang Power Clean 70/45 kg Strict handstand push-ups Re ... Continue Reading

CrossFit D.E.C.K – CrossFit Snatch 2 (No Measure) 3 x Pass Through Snatch Pull Overhead Squat Snatch (12 Minute EMOM ) 3 Minutes @ 70 % 2 x thigh pause power Snatch 2 x Snatch Balance Rest 1 Minute 3 Minutes @ 80 % 1 x knee pause power Snatc ... Continue Reading

CrossFit D.E.C.K – CrossFit Skills warm 2 (No Measure) 3 x 30 sec Hollow hold 30 sec Superman hold 30 sec Shoulder taps Strict Toes-To-Bar (6 Minute Alternating EMOM ) L-Sit Pull-ups (6 Minute Alternating EMOM ) 26/04/2017 (Time) For Time in Partner ... Continue Reading

CrossFit D.E.C.K – CrossFit Wood (Time) 5 Rounds for time of: 400m Run 10 Burpee Box Jumps, 24″ 10 Sumo-Deadlift High-Pull. 95# 10 Thrusters, 95# Rest 1 MinuteIn honor of Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, di ... Continue Reading