CrossFit D.E.C.K – CrossFit Bear warm up (No Measure) 10 Eagles 10 Push ups 20m Bear Crawl Bench Press (20 minutes 1 RM) 04//08//2016 6 station (AMRAP – Reps) 15 Minutes 2 Rounds 6 x One Minute Effots Thrusters 40/30kg Hand release Push ups Bo ... Continue Reading

CrossFit D.E.C.K – CrossFit

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 Box warm up 2 (No Measure) 3 x 30 sec box hip stretch 30 sec kettle bell hang 30 sec lateral box step over Push bike lunge (AMRAP – Rounds) 10 minute team relay 20 Push ups 15 cal ( bike ) 10 Meter Lunge walk 09/06/ ... 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 Hatch Cycle Front Squat (Week 4-2) 5 reps 60% 5 reps 65% 5 reps 70% 5 reps 70% Hatch Cycle Back Squat (Week 4-2) 8 r ... Continue Reading