CrossFit D.E.C.K – CrossFit Warm-up (No Measure) As a group 31 Iron Chair ball Passes 12 Hanging Foam ball passes 20 Hollow hold ball passes 17 Bottom of squat medball passes 30/12/2017- RIP 17 (AMRAP – Rounds and Reps) 20:17 Minute AMRAP 31 D ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Partner Hamstring stretch Partner Quad Stretch 3x 10 Medball wall hugs with side twist 10 Medball good mornings 10 Medball Thrusters 29/12/2017 Partner (Time) 150 Double Dumbbell Front rack lunges 75 ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 5 Minute Plate Mobility Front Squat (5-5-4-4-3-3-2-2-1-1) 2×5- 60% 2×4- 70% 1×3- 75% 1x 3- 80% 2x 2- 85% 2×1- 90% CrossFit Games Open 15.3 (AMRAP – Re ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) In teams 100 calorie ride Goodbye Figgy Pudding (Time) 10 Rounds 10 Power clean and Jerk 43/30kg 200m run35min cap Log clean and jerk (optional) (1×1) Directly after finishing the workout rest 1 ... Continue Reading

CrossFit D.E.C.K – CrossFit The 3 wise wods (3 Rounds for reps) AMRAP 0-8 minutes 3 bar muscle ups/strict Pullups 6 back squats 70/50kg 50 double unders Rest 1 minute 9- 17 minutes 10 hang power cleans 70/50g 10 back rack lunges 10 burpees over the ... Continue Reading