CrossFit D.E.C.K – CrossFit Thruster 2 (No Measure) 3x 10 pass throughs 10 front squat 10 push press BTS Event 3 (AMRAP – Reps) Thruster Ladder Pairs In 6 Minutes 10 Thrusters @ 40/30 kg 10 Thrusters @ 50/35 kg 10 Thrusters @ 60/40 kg 10 Thrus ... 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 16/09/2016 12 min 3 x 4 (AMRAP – Rounds) Every 3 minutes for 4 rounds 10 Unbroken Overhead head squats 60/40 ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 60 shoulder Wall circles each side 2x 10 hanging shoulder activations 30 second handstand hold 3 inch worms Skills test One round only 0-2 minutes 1 Max effot set Strict Pullups 2-4 minutes 1 Max effo ... Continue Reading

CrossFit D.E.C.K – CrossFit Clean warm up (No Measure) 3 mins Shoulder mobility 3x 10 Pass Through 10 Power clean 10 Front Squat Pull-ups (6 Minutes Alternating EMOM ) Strict Toes-To-Bar (6 Minute Alternating EMOM) Front Squat (20 Minutes 4 x 2 @ 75 ... 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 Jerk (15 Minutes 5 x 3+ 2) 5 sets @ 70% of push jerk 3 x push press 2 x push jerk 18/08/2016 burpee DT (Time) 3 Rounds for tim ... Continue Reading