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 Partner Saturday 2 (3 Rounds for time) 3 Rounds For time 32 Thrusters 50/35 kg 8 Muscle up /24 Pull ups 15 min Cap 3 Rounds For time ... Continue Reading

CrossFit D.E.C.K – CrossFit Sumo warm up (No Measure) 10 Pass through 10 Overhead squat 10 Sumo high pull Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at ... Continue Reading

CrossFit D.E.C.K – CrossFit Bug warm up (No Measure) 3 x 5 Left leg Bridge March 5 Right Leg Bridge March 10 Alternating Dead Bug 30 sec Top of push up Strict Toes-To-Bar (2 – 5 reps odd minute) Handstand hold (Max effrot even minute) 10 Minut ... 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 (15 minutes 2 x 5 @ 70 %) 2 sec hold at parallel 2 sec hold at bottom Bar Muscle-ups (6 min EMOM) 2 – 5 ... Continue Reading

CrossFit D.E.C.K – CrossFit Press warm up (No Measure) 3x 10 reps Air Squat 10 reps Push Press 10 reps Star Jumps Power Clean (8 Minute EMOM) 2 x power clean 1 x push jerk 1 – 4 minute @ 70 % 5 – 8 minute @ 75 % 18/08/2015 12 Min ... Continue Reading