CrossFit D.E.C.K – CrossFit Optional open gym wod 1/1/17 ! (No Measure) Choose your poison 24 emom Min 1: 10 reps poison plus 20 double unders Min 2: 2reps poison plus 8 burpees Min 3: 10 reps poison plus 20 double unders Min 4 : choice poison plus ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Soccer warm up Ball out- 5 burpees See ya later 2016 (AMRAP – Rounds and Reps) 2 rounds 31 front rack lunges 50/35kg 12 muscle up 20 kettlebell swings 32/24kg 16 thrusters 50/ 35kg Then Rest 2 1 ... Continue Reading

CrossFit D.E.C.K – CrossFit Squat warm up (No Measure) 5 min Ankle Mobility 10 Good mornings 10 Air Squat 30 sec Inch Worms Tabata (AMRAP – Reps) Alternating Strict pullups Sit ups Tabata (AMRAP – Reps) Alternating Strict pullups Sit ups ... Continue Reading

CrossFit D.E.C.K – CrossFit Snatch warm up (No Measure) 3x 10 Pass Through 10 Good morning 10 Power Snatch Snatch (6 x 2) Every minute for 6 minutes 1 snatch pull 1 snatch Increase weight each successful set 29/12/2016 (Time) In pairs 50 rounds (1 f ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x 10 push ups 10 Power clean 10 push jerk Bench Press (5- 5 – 5) 15 minutes. All sets same weight 28/12/2016 (Time) 12 Power clean and jerk 24 chest to bar pullups 9 Power clean and jerk 18 che ... Continue Reading