CrossFit D.E.C.K, CrossFit D.E.C.K – CrossFit 19/12/2015 (Time) For time in teams of three 10 x 20 m sand bag run 20 lateral jumps 20 m sand bag run 10 x 20 m lunge walk 200 Shoulder to Overhead 40 / 30 kg 10 x 20 m lunge walk 10 x 20 m sand bag run ... Continue Reading

CrossFit D.E.C.K – CrossFit 18/12/2015 (Time) For Time 1600 m Run 50 Med Ball Clean 10 / 7 kg 40 Toe To Bar 30 Power Snatch 50 / 35 kg 20 Box Jump 24 / 20 inch 10 Overhead Squat 70 / 45 kg 20 Box Jump 24 / 20 inch 30 Power Snatch 50 / 35 kg 40 Toe T ... Continue Reading

CrossFit D.E.C.K – CrossFit Clean warm up (No Measure) 3 mins Shoulder mobility 3x 10 Arc to hollow 10 Power clean 10 Front Squat High-Hang Clean (20 Minutes to find Heavy 3 Position Clean) 1 x Hi Hang Clean 1 x Hang Clean 1 x Clean 04/05/2015 Every ... Continue Reading

CrossFit D.E.C.K – CrossFit Shoulder press warm up (No Measure) 2 Mins Skipping 3 x 10 Eagles 10 Good Morning 10 Shoulder Press2 Minutes Split Jerk Practice Split Jerk (15 Minutes 5 x 2 @ 80 %) 16/12/2015 Skip (Time) 5 Rounds for Time 10 Handsta ... Continue Reading

CrossFit D.E.C.K – CrossFit Moving warm up (No Measure) 3x 10 Jumping Squats 10 Meter high knees 10 Meter inch worms 30/01/2015 (Time) Run 400m 50 Kettle bell swings 24 / 16 kg Run 400m 50 Wall balls 10 / 7 kg Run 400m 50 Burpee Run 400m 50 Wall bal ... Continue Reading