CrossFit D.E.C.K – CrossFit Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press (Reps), 75# Row (Calories) 1-minute rest Bear warm up (No Measure) ... Continue Reading

CrossFit D.E.C.K – CrossFit Rolling warm up (No Measure) 5 x Through 5 meters lunge walk Vertical jump Front roll Broad jump Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch ... Continue Reading

CrossFit D.E.C.K – CrossFit Shoulder press warm up (No Measure) 2 Mins Skipping 3 x 10 Eagles 10 Good Morning 10 Shoulder Press Pull-ups (6 Minute Alternating EMOM ) Strict Strict Toes-To-Bar (6 Minute Alternating EMOM ) 28/07/2016 5 x 4 hand run si ... Continue Reading

CrossFit D.E.C.K – CrossFit Hang clean warm up (No Measure) 3 x Hang Power Clean Front Squat Push Jerk25 mins for Squats Hatch Cycle Front Squat (Week 8-1) 3 x 5 reps @ 65 % Hatch Cycle Back Squat (Week 8-1) 5 reps @ 65% 5 reps @ 70% 5 r ... Continue Reading

CrossFit D.E.C.K – CrossFit Push bike lunge (AMRAP – Rounds) 10 minute team relay 20 Push ups 15/10 cal ( bike ) 10 Meter Lunge walk Bench Press (15 minutes 5 x 5 @ 80 %) 14/07/2016 10 rounds push burpee (Time) 10 Rounds For time 10 Push p ... Continue Reading