CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x 10 power clean 10 front squats 10 push press 11/05/2017 (Time) In partners (all work 1 for 1) 10 rounds 1 bear complex 75/50kg 20 Double Unders Then 50 burpee bar muscle ups 10 rounds 1 bear comple ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Soccer warm up Ball out/over shoulders/past rig= 3 burpees Why was the farmer arrested at the gym? He was punishing his calves…bahahahahah (Time) 15 hang power cleans 80/50kg 15 muscle ups 30 ha ... Continue Reading

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 Clean and Jerk (20 Minutes Find 1 Rm) Snatch (20 Minutes Find 1 RM) Snatch 2 (No Measure) 3 x Pass Through Snatch Pull Overhead Squat

CrossFit D.E.C.K – CrossFit Floor hip warm up (No Measure) 1 min floor hip sweepers 1 min couch stretch 1 min eagles Malcom Battle (No Measure) Knock out shuttles Single malcom Pull Push marathon (AMRAP – Rounds and Reps) 20 Minute AMRAP Top o ... Continue Reading