CrossFit D.E.C.K – CrossFit BATTLE OF SEXES (2 Rounds for reps) 10 minute workout @ 40/30 kg 3 Rounds 40 Hang Power Clean 30 Shoulder to Overhead 20 Burpee Over bar 10 Pull ups Remaining Time Max effort Clean and Jerk 10 Minute AMRAP 20 Dumbell Burp ... Continue Reading

CrossFit D.E.C.K – CrossFit Moving warm up (No Measure) 3x 10 Jumping Squats 10 Meter high knees 10 Meter inch worms Friday bike ride (5 Rounds for reps) 5 Rounds for reps In 2 minutes complete Ride 15/10 cals 5 Burpee Box overs Max effort Kettlebel ... 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 Death march (No Measure) 3 x 20 Meter death march 20/10kg 21/09/2015 Muscle fran (Time) For time 21 Thrusters 40/30kg 9 Muscle ups/2 ... Continue Reading

CrossFit D.E.C.K – CrossFit Squat warm up (No Measure) 5 min Ankle Mobility 10 Good mornings 10 Air Squat 30 sec Inch Worms25 minutes for squats Hatch Cycle Front Squat (week -10 ) 5 reps 60% 5 reps 65% 5 reps 70% 5 reps 75% Hatch Cy ... Continue Reading

CrossFit D.E.C.K – CrossFit Tabata Stict Pull ups (AMRAP – Rounds) 8 Rounds 2 x 5 second acentric pull up 5 second eccentric ( SCALE 2 x 5 second eccentric pull up ) Rest 10 Sec Push Press (20 Minutes 5 x 5 @ 75 % ) 18/10/2016 lunge c& ... Continue Reading