CrossFit D.E.C.K – CrossFit We are back! Afternoon classes will be on as normal! Clean (20 minutes to establish a heavy clean) Metcon (Time) 5 rounds for time 3 clean and jerk @ 80/55 kg 6 chest to bar pullups 9 front squats @ 80/55 kg 12 burpees ov ... Continue Reading

CrossFit D.E.C.K – CrossFit Home WOD 100 Air Squats 100 Burpees Please wear your pink and post a photo to CrossFit DECK tagging Kimberly if you can. We can all workout together for Kimberly from afar to support her until we get a chance to do the &# ... Continue Reading

CrossFit D.E.C.K – CrossFit Samson warm up (No Measure) 3x 30 sec Samson Stretch 30 sec Mountain Climbers 30 sec Star JumpsThen 5 minutes Shoulder Mobility Overhead Squat (3RM) Take 20 minutes to work up to a 3RM Overhead Squat Metcon (AMRAP – ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up 3 rounds 10 Hip pop ups 10 Push ups 10 Air squats 100m run Thruster (EMOM for 10 minutes 5 Thrusters) Start at a moderate weight and add 5% every 2 minutes Metcon (AMRAP – Rounds and Reps) 6 Minute AMRAP ... Continue Reading

CrossFit D.E.C.K – CrossFit Wit is cool whit is cool (Time) 15 Minute AMRAP 31 Pull ups 12 Squat snatch 60 / 40 kg 20 Hand stand push up 15 Hang power cleans 60 / 40 kgRest 2 min whit is not cool (AMRAP – Reps) In 15 Minutes Complete 3 Rounds ... Continue Reading