CrossFit D.E.C.K – CrossFit Med ball warm up (No Measure) 3x 30 sec Top of Push up 30 sec Bottom of Squat with Med ball 30 sec Jumping Jacks Power Clean (12 EMOM) 0 – 4 min 2 x clean pull 1 x Power clean @ 70 % 4 – 8 min 1 x Clean pu ... Continue Reading

CrossFit D.E.C.K – CrossFit Air squat warm up (No Measure) 3x 30 sec Pass Through 30 sec Air Squat 30 sec Inch Worms Big Dub (Time) For Time: 10 Wall climbs 30 OH squats 60/40kg 1600m Run 8 wall climbs 20 OH squats 75/50kg 800m Run 6 wall climbs 10 ... Continue Reading

CrossFit D.E.C.K – CrossFit Arc power warm up (No Measure) 10 Arc to Hollow 10 Power Clean 10 Push up Double-Unders (max effort odd minute ) score best round Pull-ups (5 x with 5 sec hold even minute) 10 min EMOM odd min even min 26/08/2015 (Time) 2 ... 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 The Emperor (Time) 25 Minutes to Complete Run 800 m 32 Chest to Bar 8 Burpee 32 Back Squats 60 / 40 kg 8 Burpee 32 Push Jerks 60 / 4 ... Continue Reading

CrossFit D.E.C.K – CrossFit Snatch warm up (No Measure) 3x 10 Pass Through 10 Good morning 10 Power Snatch Overhead Squat (12 Minute E2MO2M) Work to @ 75 % 4 x Snatch Grip Dead lift 2 x Hang Snatch 2 x Over Head sqaut 02/07/2015 For time 21- 15- ... Continue Reading