CrossFit D.E.C.K – CrossFit A Laborious time (Time) In Partners 400m Run together 10 Rounds of Cindy (1 for 1) 400m Run 10 Rounds of DT 50/35kg (1 for 1) 400m Run 10 Rounds of Cindy 400m Run 10 Rounds of DT 400m Run 100 BurpeesCindy 5 Pull-ups 10 Pu ... Continue Reading

CrossFit D.E.C.K – CrossFit Sunday optional (Time) 3 rounds 10 chest to bar pull-ups/ ring rows/bent over rows 10 calorie machine 3x 10 toes to bar / sit-ups 10 calorie machine 3x 10 strict handstand push-ups / strict press 10 calorie machine

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x 10 arch to hollow 10 hang power snatch 10 jumping jacks Sat EMOM 2 (AMRAP – Rounds) 5 Rounds 6 minute EMOM Min 1 10 bench press 70/45 kg Min 2 10 devil press 22.5/15 kg Min 3 10 Kettlebell Po ... Continue Reading

CrossFit D.E.C.K – CrossFit Three squat warm up (No Measure) 3 x 5 Squats toes forward 5 Squats toes in 5 Squats toes out Front Squat (15 Minutes 4 x 5 @ 65%) 13/07/2017 (AMRAP – Rounds and Reps) 30 Minute Ladder 50/35 – 60/40 – ... Continue Reading

CrossFit D.E.C.K – CrossFit Skills Warm up (No Measure) 3 x 10 Overhead Tricep Extension 10 Ring Row 10 Sec Hand Stand Shoulded tap Ring Dips (9 Minutes alternating EMOM) Box handstand push up (9 Minutes Alternating EMOM) Strict Toes-To-Bar (9 Minut ... Continue Reading