CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Mobility Back Squat (20 Minutes 5 x 5 – 80%) 30/12/2019 Sweatervals (4 Rounds for reps) 4 x 4 Minute Rounds alternating Rounds 1 and 3 200m Run 10 Bar Muscle Ups/ 20 Push-ups 10 Overhead Squ ... Continue Reading

CrossFit D.E.C.K – CrossFit Sunday 4.1.20 (Time) 21-15-9 Chest to Bar Pull-ups Toes to Bar / Toes to Rings Deadlifts 120/ 80kg 15- 12-9 Bar Muscle Ups Strict Handstand Push-ups Front Squats 80/60 kg 9-7-5 Ring Muscle Ups Squat snatch 70/45 kg x 2 Bu ... Continue Reading

CrossFit D.E.C.K – CrossFit Kimberly (AMRAP – Rounds and Reps) 200 Double Unders Buy In 31 Kettlebell Swings 32/24kg 20 Power Cleans 60/40kg 16 Push Jerks 60/40kg 400m Run 84 WallBalls 10/7kg 800m Run 84 Burpees 400m Run 31 Pull ups 20 Thruste ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Mobility 3 x 10 front squats 10 power clean 10 split jerks Clean and Jerk (10 Minute EMOM) 0-6 Minutes 1 Power Clean 2 Front Squats 1 Split Jerk 7-10 Minutes 1 Power Clean and Jerk 3.1.20 (Time) 10-1 ... Continue Reading

CrossFit D.E.C.K – CrossFit Mobilities (No Measure) Wrist spins Elbows turns Shoulder circles Hip circles Knee circles Ankle flips AB 8 (Time) 2 Rounds 20 Hollow Rocks 30 second right side plank 20 V-ups 30 second left side plank 20 V-ups 30 sit-ups ... Continue Reading