CrossFit D.E.C.K – CrossFit shoulder stretch (No Measure) 5 minutes Shoulder mobility Band Arc to Hollow Toes-To-Bar (odd minute 5 – 10 reps) Ring Rows (even minute 5 – 10) 10 minute odd minute even minute EMOM 15/05/2015 (AMRAP – ... Continue Reading

CrossFit D.E.C.K – CrossFit Bear warm up (No Measure) 10 Eagles 10 Push ups 20m Bear Crawl Back Squat (15 minute 5 x 2 @ 70 %) 13/05/2015 (AMRAP – Rounds and Reps) 20 Minute AMRAP 4 Cleans 80/ 55 kg or 60% 4 Shoulder to over head 8 Pus ... Continue Reading

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