CrossFit D.E.C.K – CrossFit Warm-up neck shoulder (No Measure) 3x 6 x Side plank arm raise Pull up hold 6 x look left look right 3 x partner hanging press Synchro 200 (4 Rounds for reps) In partners all synchro 4 rounds In 3 minutes Run 200 m 25 Ket ... Continue Reading

CrossFit D.E.C.K – CrossFit Sunday optional fun 6.10.19 (Time) 10 ring muscle ups 2x 20 toes to bar 15 strict handstand push-ups slight deficit 10/5kg 80 double unders 2x 15 chest to bar pull-ups 10 Ball squat clean ground to shoulder 70/45kg 80 dou ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Tabata Double Unders (work way up to doubles once warm) Air squats to come (AMRAP – Rounds) As Partners 200m run 60 back squats 65/45kg 200m run 60 burpees over bar 200m run 40 front squats 200m ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Iron chair plate stack relay Hanging wars- who can hang on rig the longest Overhead Squat (5 x 3 – 75 %) Grace (Time) 10 power cleans 70/50kg 6 x 5m laps handstand walk 10 power cleans 80/55 ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 2 minute passive hang from rig 3x (last round with barbell) 10x power cleans 10x front squats 10x push jerks Clean and Jerk (10 Minute EMOM – work to heavy) 1 Squat Clean 1 Hang Squat Clean 2 Pu ... Continue Reading