CrossFit D.E.C.K – CrossFit 04/07/2015 Run wall ball pull Push (Time) For Time Run 1600 m 80 Wall Ball 10/7 kg 80 Kettle bell swings 24/16 kg Run 800 m 40 Med Ball Cleans 10/7 kg 40 Pull ups Run 400 m 20 Box Jumps 24/20inch 20 Push ups Run 200 m 10 ... Continue Reading

CrossFit D.E.C.K – CrossFit Skills Warm up (No Measure) 3 x 30 sec Bottom of Dip Swing 30 Sec Ring Row 30 Sec Hand Stand Shoulded tap Strict Toes-To-Bar (6 Minute Alternating EMOM ) L-Sit Pull-ups (6 Minute Alternating EMOM ) 09/02/2017 (AMRAP ̵ ... Continue Reading

CrossFit D.E.C.K – CrossFit Snatch Warm-up 2 (No Measure) 3x 10 Snatch shrug high elbows 10 Hang Power Snatch 10 Overhead Squats Power Snatch (20 Minutes 1 RM ) Tabata Slam ball and Sit up (AMRAP – Reps) 8 Minute Tabata Slam ball 10/7 kg sit u ... Continue Reading

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 Back Squat (25 Minutes 8 x 4 @ 80%) 17/11/2016 ride/row/run thruster box (3 Rounds for reps) 3 Rounds for Reps ... Continue Reading

CrossFit D.E.C.K – CrossFit Press warm up (No Measure) 3x 10 reps Air Squat 10 reps Push Press 10 reps Star Jumps Push Press (20 Minutes 6 x 3 @ 80%) 06/02/2017 12 Min Clean push pull (AMRAP – Rounds and Reps) 12 Minute AMRAP 6 Hang Power ... Continue Reading