CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 30 Second Iron Chair 30 Seconds arch to hollow 30 Seconds jumping jacks For quality 4 rounds (AMRAP – Rounds) 3 strict toe to bar 6m unbroken HS walk (40 second hold) 9 hollow rocks 6min capIf u ... Continue Reading

CrossFit D.E.C.K – CrossFit Floor hip warm up (No Measure) 1 min floor hip sweepers 1 min couch stretch 1 min eagles Back Squat (20 Minutes HW -1 -1) 10 @ 60% 8 @ 70% 6 @75% 4 @ 80% 20/08/2018 Clean and jerk Push up (Time) For time 1 ... Continue Reading

CrossFit D.E.C.K – CrossFit

CrossFit D.E.C.K – CrossFit Saturday partner row (AMRAP – Reps) Teams of 4 Row 10000 m ( one team member on rower at all times) 5 Rounds 50 Toe to bar 50 Deadlift 80/55kg ( one team member working at a time) Max Burpee ( one member at all time ... 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 2) Warm up then work to heavy in 5 sets only 2 ... Continue Reading