CrossFit D.E.C.K – CrossFit Squat relay (No Measure) In 2 Teams Max effort Squats in 5 Minutes In relay 10m Run 5 Goblet Squats 10/7 kg in barrier 10m Run Back Squat (15 Minutes 3 x 5 Pause @ 60%) 5 pause squats Pause at bottom 2 sec, come to 1/ ... Continue Reading

CrossFit D.E.C.K – CrossFit Power warm up (No Measure) 10 Hollow rocks 10 Power Clean 10 Push up Hang Power Clean (15 minutes 5 RM ) Demac Chipper (2 Rounds for time) 30 Clean and Jerk 60 / 40 kg 5 min cap Straight in to 30 Deadlift 30 Pull up 20 Ha ... Continue Reading

CrossFit D.E.C.K – CrossFit Air Warm up (No Measure) In Teams of Three ride 100 Cal change every 30 sec 12/10/2016 (5 Rounds for reps) 5 Rounds 3 Minutes work rest 2 Minutes Burpee Box Jump 24/20 inch Snatch 60/40 kg Row ( cals ) Thrusters 60/40 kg ... 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 Ring Dips (5 Minute EMOM Alternating) Odd Minute L-Sit Pull-ups (5 minutes EMOM Alternating) Even minute 11/10/2016 ... Continue Reading

CrossFit D.E.C.K – CrossFit Hollow Superman Squat (No Measure) 3x 15sec Hollow Hold 15sec Superman Hold 30sec rest 30sec toes to wall, hands overhead air squat 30sec rest High-Hang Clean (12 Minute EMOM) All at 80% of High Hang 1x Clean pull 1x ... Continue Reading