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

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