CrossFit D.E.C.K – CrossFit Skills Warm up (No Measure) 3 x 30 sec Bottom of Dip Swing 30 Sec Ring Row 30 Sec Hand Stand Shoulded tap Skills test One round only 0-2 minutes 1 Max effot set Strict Pullups 2-4 minutes 1 Max effort set Strict Ring Dips ... Continue Reading

CrossFit D.E.C.K – CrossFit Triple G Chipper (AMRAP – Rounds and Reps) In Parnters 30 minute AMRAP 100 pull-ups 80 sit-ups 60 one-legged squats, alternating 400 m run 20 dumbbell push presses 22.5/ 15 kg

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 Warm up Pistol (No Measure) 10 minutes Alternating legs Pole sqauts Weighted Box Muscle Squat Ladder (Time) 8 Rounds for time 4 ... Continue Reading

CrossFit D.E.C.K – CrossFit Bear warm up (No Measure) 10 Eagles 10 Push ups 20m Bear Crawl The holy Grail (Work to heavy) Unbroken 1 Power Snatch 2 Overhead Squat 3 Power Clean 4 Front Squat 03/08/2017 team (Time) In Teams of of 4 Row 2000m bear cra ... Continue Reading

CrossFit D.E.C.K – CrossFit Death march (No Measure) 3 x 20 Meter death march 20/10kg Floor hip warm up (No Measure) 1 min floor hip sweepers 1 min couch stretch 1 min eagles 24/09/2016 kettle bell partners (AMRAP – Rounds and Reps) In pairs 2 ... Continue Reading