CrossFit D.E.C.K – CrossFit Floor hip warm up (No Measure) 1 min floor hip sweepers 1 min couch stretch 1 min eagles Front Squat 02/05/2017 (2 Rounds for weight) 25 Minute EMOM @ 70% 5 min 5 x Front Squat 5 min 4 x Hang Clean 5 min 3 x Thrusters ... Continue Reading

CrossFit D.E.C.K – CrossFit Power warm up (No Measure) 10 Hollow rocks 10 Power Clean 10 Push up Challenge benchmark WOD (AMRAP – Rounds and Reps) 25 Minute AMRAP 10 hang power cleans 50/35 kg 15burpee 20situps 200m Run

CrossFit D.E.C.K – CrossFit

CrossFit D.E.C.K – CrossFit Three squat warm up (No Measure) 3 x 5 Squats toes forward 5 Squats toes in 5 Squats toes out April partner Saturday (Time) In pairs 100 Back Squats 60/40kg 400m Run * mystery * 50 x 10m 400 m

CrossFit D.E.C.K – CrossFit Lizard warm up (No Measure) 3 x 10 eagles 5 Meter lizard walkBurpee wall ball over 60 inch box wall game 28/04/2017 Power hand dead wall bu (Time) For time 10-8-6-4-2 Hang Power Clean 70/45 kg Strict handstand push-ups Re ... Continue Reading