CrossFit D.E.C.K – CrossFit Cossack Warm-up (No Measure) 3 x 10 face pulls 10 each leg – Cossack squat 3 each leg – Lateral Jumps – pause under control on each side Ring Warm up (No Measure) Ring support 15 seconds Progression: (1) Hold 5s res ... 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 Back Squat (20 Minutes 6 x 3 @ 75 %) 29/03/2016 (2 Rounds for reps) 8 minute AMRAP 8 Power clean 8 Push press 8 Toe to ba ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x 10 Power Cleans 10 arc to hollow 10 Squat Snatch 100m run Revenge of the chocolate (Time) 21 Handstand Pushups 200m run 8 Deadlifts 7 Power Cleans 6 Squat Snatch 8 Pullups 7 Chest to Bar Pullups 6 ... Continue Reading

CrossFit D.E.C.K – CrossFit Crossfit Open 16.5 (Time) 21-18-15-12-9-6-3 Thrusters 43/29 kg Bar facing burpeesBurpees must be a two foot take off and two foot landing

CrossFit D.E.C.K – CrossFit Warm-up Warm-up (No Measure) 3 x 10 egg hatch to wide leg 10 hang power clean 10 arc to hollow Metcon Metcon (Time) In Partners: 12 rounds of 2 muscle ups (6 push ups) 20 double unders 2x 200m egg carry 12 rounds of : 2 w ... Continue Reading