CrossFit D.E.C.K – CrossFit Shoulder warm up bell (No Measure) 200m Run then 3 x 10 x Mountain Climber lunge and reach 10x Side Plank Twists 10x Double kettle bell overs AB 4 (No Measure) 2 Rounds for quality: Filly abs 30 Second hollow hold with li ... Continue Reading

CrossFit D.E.C.K – CrossFit Dead warm up (No Measure) 3x 10 Jumping squats 10 push ups 10 deadlifts 20/15 kg Power Clean (20 Minutes For Heavy) 5 Minute Warm up 5 Minutes work to 5 reps @75% 5 Minutes work to 3 reps @85% 5 Minutes work to wo ... Continue Reading

CrossFit D.E.C.K – CrossFit Skills warm 2 (No Measure) 3 x 30 sec Hollow hold 30 sec Superman hold 30 sec Shoulder taps Pull-ups (9 Minutes alternating EMOM) 5 second essentric Box handstand push up (9 Minutes Alternating EMOM) Strict Toes-To-Bar (9 ... Continue Reading

CrossFit D.E.C.K – CrossFit Sunday fun day (Time) Warm up Tabata airbike 21 15 9 Toes to bar X2 double unders Squat cleans 40/50/60kg Calorie bike ()

CrossFit D.E.C.K – CrossFit Bench Press (15 minutes 5 x 5 @75 %) 25/05/2015 Team Saturday (Time) Teams of 3 1600 m run 60 bench press 2 x 22.5/15 kg 400m sled 60/40 kg 60 Dead ball cleans 45/30 kg 400 m sled 60 Dead ball Squat 400m sled 60 Singl ... Continue Reading