CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Commando Top of Push up/ Crawl relay Split Jerk (8 EMOM) 2 Split Jerk (2 second hold) 75 % CrossFit Games Open 12.3 (AMRAP – Rounds and Reps) 18-Minute AMRAP of: 15 Box Jumps, 24″ / 20 ... Continue Reading

CrossFit D.E.C.K – CrossFit

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x 10 Kettlebell Upside down Press (5 Each side) 10 Scorpions 10 Jumping Lunges 09/12/2017 Diannathon (Time) 21-15-9-15-21 Deadlifts 100/70kg Handstand Push-ups Double Unders x 2 (42-30-18-30-42) 20 C ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x 10 arch to hollow 15m burpee Broad Jump 10 Wall facing air squats with medball Mid line tabata (AMRAP – Rounds) 8 Rounds Alternating Hollow hold Alternating leg lifts Hollow hold bar pull dow ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) In a train 3 Rounds each 8 Calories bike 10m Overhead Plate lunge 5 burpee over wall Deadlift (5 x 3 at 70% 10 E2MOM) 07/12/2017 (Time) 5 rounds 5 bar muscle ups 10 hang squat cleans 70/48kg 15 ca ... Continue Reading