CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Duck walk med-ball relay 3x 30 Seconds Sampson Stretch 30 Second Calf Pumps 30 Second jumping squats Front Squat (15 minutes 3 x 7 @ 70%) The Bell tower (AMRAP – Rounds and Reps) 16 Minute A ... Continue Reading

CrossFit D.E.C.K – CrossFit Optional Sunday funday (Time) 800m run 18-14-10 Chest to bar Pullups Hang cleans 60/40kg 800m run 8 -6 -4 Bar muscle ups Hang cleans 90/60kg 800m run 3- 2- 1 Legless rope climbs Sled laps 50/35 kg

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x 10 stots press 10 kosac squats 5 dynamic egg roll to jump 14/10/2017 The Dragon slayer (Time) For Time 21 Burpee over bar 21 Overhead squats 40/30kg 21 Handstand Push-ups 15 Burpee over bar 15 Over ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 Sets each slow Controlled Partner Hamstring lowers 3x 10 Kettle-bell Deadlifts 10 arch to hollows 10 Eagles 8 EMOM (4 Rounds for reps) Alternating 1-3 strict muscle ups (odd) 45 second top of deadli ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x 10 Plate flyes 10 Push-ups 10 Mountain climbers 8 EMOM- Grip n Gas (8 x 21) 1 Bar Muscle Up 2 Strict Pull-ups 3 Chest toes to bar 15 Double Unders Double dummies (AMRAP – Rounds and Reps) In ... Continue Reading