CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 2x 10x eagles 10x arch to hollow 10x kettlebell deadlifts Then onto speed balls Speed balls (Time) 12/8 calorie ride 8 ball cleans 20/12kg 6 ball cleans 35/20kg 4 ball cleans 45/35kg 2 ball cleans 70/ ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x 30 Seconds bottom of the squat hold with plate 3x 10 each side calf pumps off plate Back Squat (5-4-3-3-2-2) 1 x 5- 70% 1 x 4- 75% 1 x 3- 80% 1 x 3- 85% 2 x 2- 90% 20 minutes 27 ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x 10 Eagles 10 Scorpions 3x inchworms Deadlift (8 Minute EMOM 8 x 2 @ 80 %) 23/03/2019 Deadly Fun (Time) 21-15-9 Burpees over bar Deadlifts 80/55kg 10 Minute Cap 1000m Row (Time) Max Effort 1000m ... Continue Reading

CrossFit D.E.C.K – CrossFit Power warm up (No Measure) 10 Hollow rocks 10 Power Clean 10 Push up 03/11/2015 Run Pull push power (Time) For time 800m Run 20 Pull ups 15 Push ups 10 Power Cleans 80 / 50 kg 15 Push ups 20 Pull ups 800m Run 15 min cap P ... Continue Reading

CrossFit D.E.C.K – CrossFit Thruster 2 (No Measure) 3x 10 pass throughs 10 front squat 10 push press Tabata Hollow Rocks (AMRAP – Reps) 8 rounds of Hollow Rocks for reps Push Press (15 Minutes 5 x 3 @ 80 %) Fran (Time) 21-15-9 Thrusters, 9 ... Continue Reading