CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x 10 banded Lat pull downs with stick 5 Burpee Walk ins 10 pass through lunges Frenamies (Time) 10 Rounds 4 Bar Muscle Ups (2 each) 6 Power Snatch (3 each) 10 Rounds 2 Legless Rope Climbs (1 each) 20 ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Tabata alternating Bottom of the squat Quad lean back hold Back Squat (8-8-8 – 75%) 20 Minutes Dubai 17.3 (2 Rounds for time) 0-8 minutes 50 box jump overs 24/20″ 50 toes to bar 50 dou ... Continue Reading

CrossFit D.E.C.K – CrossFit Thruster warm up (No Measure) 10 Power Clean 10 Front Squats 10 Push Press Push Press (1 X 1) Ten minutes to find a heavy rep CrossFit Games Open 14.5 and 16.5 (Time) For Time: 21 Thruster, 95#/65# 21 Bar Facing Burpees 1 ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 12-9-6 Kettlebell one legged deadlifts each side push-ups eagles 17/01/2018 (Time) 15-12-9 Deadlifts 100/70kg Handstand Push-ups 800m Run 12-9-6 Deadlifts 110/80kg Deficit Handstand Push-ups (1x20kg P ... 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 Strict Toes-To-Bar (6 Minute Alternating EMOM) Push-ups (6 Minute Alternating EMOM) Snatch (8 EMOM-70 Percent) 1 Hang Snatch 1 Sn ... Continue Reading