CrossFit D.E.C.K – CrossFit Thruster Warm up 2 (No Measure) 10 One arm Front squat 10 Kettle bell Deadlift 10 Push up 09/03/2016 kettlebell fun (Time) 21 Double KB Snatch / Single Swing 24 / 16 kg 9 Bar Muscle Up / Strict pull up – push up 15 ... Continue Reading

CrossFit D.E.C.K – CrossFit Rolling warm up (No Measure) 5 x Through 5 meters lunge walk Vertical jump Front roll Broad jump Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch ... Continue Reading

CrossFit D.E.C.K – CrossFit Egg Warm-up (No Measure) 3x 10 arch to hollow 10 mountain climbers 10 egg flips Skipping (No Measure) 2 Minutes Double Unders 03/11/2015 Run Pull push power (Time) For time 800m Run 20 Pull ups 15 Push ups 10 Power Cleans ... Continue Reading

CrossFit D.E.C.K – CrossFit Air squat warm up (No Measure) 3x 30 Sec Bottom of Squat 30 sec Air Squat 30 sec Inch Worms Squat relay (No Measure) In 2 Teams Max effort Squats In relay 10m Run 5 Goblet Squats 10/7 kg in barrier 10m Run Back Squat (20 ... Continue Reading

CrossFit D.E.C.K – CrossFit Ring Warm up (No Measure) 3 x Ring support 15 seconds Progression: Banded holds 3 x Ring tuck pull to invert x 5 Progression: Heels to bum – knees to chest Push Jerk (15 Minutes heavy 7 Reps) Strictly 10 Minutes on ... Continue Reading