CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Mobilities 3 x In Pairs 10 Hollow Hold Banded Lat Pull Down 10m 2 Point Bear Crawls Strict Pull up (4 Minutes Max Effort ) Strict Pull upEvery Break in Reps Complete 15 V-ups Ring Dips (4 minutes max ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Mobility Tabata Bottom of the active Squat Plank Hold Back Squat (20 Minutes 6 x 3 – 70 % 2 second Pause at bottom ) Chlo Glow (Time) 21 Burpees 21 Deadlifts 50/35kg 21 Wall balls 21 Hang Po ... Continue Reading

CrossFit D.E.C.K – CrossFit Optional Sunday wod (Time) 10-1 Bar muscle ups/ strict pull-ups/renegade rows Calorie machine Strict handstand push-ups/double dumbbell push press Slam balls 30/20kg Then 10-8-6-4-2 Ring muscle ups Kettlebell burpee suitc ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 x 10 Squats 10 good mornings 5 Power Clean 5 Push Jerk 02/01/2020 Holiday Fun (Time) In groups of 3 24 Rounds (8 each) working round for round as a train Person A: 5 Power Clean and Jerk 50/35kg 10 ... Continue Reading

CrossFit D.E.C.K – CrossFit 2021 has landed (Time) 10 rounds 2 squat snatch / any lift (build weight) 4 bar muscle ups/ strict pull-ups/ renegade rows 6 ball cleans to shoulder 20/12kg 5x 10 chest to bar pull-ups 10 calorie machine Option 2 (Time) 1 ... Continue Reading