CrossFit D.E.C.K – CrossFit Moving warm up (No Measure) 3x 10 Meter high knees 10 Meter inch worms 30 sec top of push up Whit 1 (Time) 5 rounds for time 4 Cleans 80/55kg 4 Muscle ups 8 Box jumps 24/20inch 400m run 20 min cap Whit 2 (Time) 5 Rounds f ... Continue Reading

CrossFit D.E.C.K – CrossFit Clean and Jerk warm up (No Measure) 3x 10 Front Squats 10 Cleans 10 Split Jerks Front Squat (15 Minutes 4 x 3 @ 85 %) Split Jerk (15 Minutes 5 x 2 @ 80%) 11/05/2015 (5 Rounds for reps) Every 3 Minutes For 15 Minut ... Continue Reading

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 Regionals 2015 event 7 (Time) 30-calorie row Deadlift hold while trailing teammate rows (142 / 93 kg) 30 str ... Continue Reading

CrossFit D.E.C.K – CrossFit Thruster warm up (No Measure) 10 Air Squat 10 Power Clean 10 Push Press Thruster (10 EMOM) 1 x power clean 1 x Front Squat 1 x Thruster @ 80% of truster or push press 2 Minute Burpee Challenge (AMRAP – Reps) In ... Continue Reading

CrossFit D.E.C.K – CrossFit Eagles warm up 2 (No Measure) 3x 30 sec Arc to Hollow 30 sec Eagles 30 sec Hip Pop ups Dips (3-5 Odd Minute In muscle up hold) Handstand Walk (Even minute for meters) 12 Minutes Odd Minute Even Minute Big Dub (Time) For T ... Continue Reading