CrossFit D.E.C.K – CrossFit Box warm up 2 (No Measure) 3 x 30 sec box hip stretch 30 sec kettle bell hang 30 sec lateral box step over 09/06/2017 box dead ladder (Time) For time 12-1 Box jump 24/20 inch deadlift 70/50kg Push bike lunge (AMRAP – ... 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 Jumps Back Squat (20 Minute 2 x 6 @ 80 %) 6 reps 70% 6 reps 70% 6 reps 75% 6 reps 75% 6 reps 80% 6 reps 80& ... Continue Reading

CrossFit D.E.C.K – CrossFit Partner Jumping warm up (No Measure) 2 Rounds in Partners 3 x Seated Partner Jump overs Skills 2 9 Minute EMOM 3 x 1 Min Swing Ring Support 5 / 10 / 15 reps 2 Min Press to Handstand 5 / 10 / 15 reps 3 Min Stalder Leg lift ... Continue Reading

CrossFit D.E.C.K – CrossFit

CrossFit D.E.C.K – CrossFit Saturday Am (Time) In Pairs 30 Ring Muscle Ups/ 60 Pull-ups 30 Burpee 30 Squat Snatch 70/50kg 20 Ring Muscle Ups/ 40 Pull-ups 20 Burpee 20 Squat Snatch 10 Ring Muscle Ups/ 20 Pull-ups 10 Burpee 10 Squat Snatch 35 Cap