CrossFit D.E.C.K – CrossFit Optional open gym wod (Time) 15 power snatch 4 strict muscle ups 12 power snatch 4 strict muscle ups 9 power snatch 4 strict muscle ups *Penalty for breaking = 100m run* Weight 60/40kg Then 5 rounds 8 chest to bar pullups ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x 10 push ups 10 kettle bell deadlifts 10 air squats 100m run Radford and a mate (Time) In partners complete 40 rounds 5 Ring Push up 5 Supine Ring rows 5 Deadlift 110/80kg *Each partner will complet ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x 10 front squats 10 push press 10 power clean Squat complex (10×3) 10 Minute EMOM 1 Squat clean 1 Cluster 1 Push pressAll sets at same weight close to 80% 1 RM Thruster 06/01/2017 7 chest t ... Continue Reading

CrossFit D.E.C.K – CrossFit Moving warm up (No Measure) 3x 10 Jumping Squats 10 Meter high knees 10 Meter inch worms 05/01/2016 (AMRAP – Rounds and Reps) 6 minute AMRAP 10 Box jumps 10 push-ups 20 Sit ups 6 Minute AMRAP (AMRAP – Rounds a ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x 30 sec handstand hold 30 sec bottom of the squat 30 sec arc to hollow 6 EMOM (Distance) Plank hold (odd minute) Hs walk for metres (even) 04/01/2017 7 Rounds of fun (Time) 7 rounds 5 squat clean 4 ... Continue Reading