CrossFit D.E.C.K – CrossFit Optional Sunday funday (Time) 800m run 18-14-10 Chest to bar Pullups Hang cleans 60/40kg 800m run 8 -6 -4 Bar muscle ups Hang cleans 90/60kg 800m run 3- 2- 1 Legless rope climbs Sled laps 50/35 kg

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x 10 stots press 10 kosac squats 5 dynamic egg roll to jump 14/10/2017 The Dragon slayer (Time) For Time 21 Burpee over bar 21 Overhead squats 40/30kg 21 Handstand Push-ups 15 Burpee over bar 15 Over ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 Sets each slow Controlled Partner Hamstring lowers 3x 10 Kettle-bell Deadlifts 10 arch to hollows 10 Eagles 8 EMOM (4 Rounds for reps) Alternating 1-3 strict muscle ups (odd) 45 second top of deadli ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x 10 Plate flyes 10 Push-ups 10 Mountain climbers 8 EMOM- Grip n Gas (8 x 21) 1 Bar Muscle Up 2 Strict Pull-ups 3 Chest toes to bar 15 Double Unders Double dummies (AMRAP – Rounds and Reps) In ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x 40 Second Iron Chair 10 Front Squats 10 Pass-Through Lunges Clean and Jerk (8 minute EMOM @ 75 %) 1 x Clean 1 x Push Jerk 1 x Split Jerk ( 2 Second hold in Split) 11/10/2017 Thrusters Lunge toe ... Continue Reading