CrossFit D.E.C.K – CrossFit Warm-up dead 4 (No Measure) 3x 10 x Single arm skull crusher 10 x Emu walk 10 x Push-ups change stance 3 Rounds of Fun (Time) 21-15-9 Toes to Bar Deadlifts 70/50kg (80/55kg rx+) Then 3 rounds 15 Ring Dips / 10 Ring Muscle ... Continue Reading

CrossFit D.E.C.K – CrossFit Moving 2 (No Measure) 3 x 10 m high knees 10 m Lunges 10 m Karioka 10/06/2016 The queen (Time) 20 rounds in pairs In a descending ladder 20-1 200m run ( together) 20 burpees 20 Front squats 70/45 kg 200m run ( together) 1 ... Continue Reading

CrossFit D.E.C.K – CrossFit Sunday optional (Time) 5x 5 ring muscle ups 10 double kettlebell thrusters 2×24/16kg 15/20 calorie row Then 10 bar muscle ups 50 sit-ups 100 double unders 10 bar muscle ups 100 double unders 50 sit-ups 10 bar muscle ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x each 10/6 calories bike 15m broad jump 10x Kang squats 08/06/19 (Time) In partners 6 rounds 20 toes to bar 20 kettlebell swings 32/24kg 20 burpees 60 double unders 200m ball carry 45/30 kg Rest 2 m ... 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