CrossFit D.E.C.K – CrossFit Metcon (Time) 5 rounds -11 deadlifts 110/75kg -9 toes to bar 8 chest to bar -1 bar muscle up *Rest 2 minutes* -36 dumbell snatch -36 burpee box jumps -18 dumbell snatch -18 burpee box jumps -9 dumbell snatch -9 burpee box ... Continue Reading

CrossFit D.E.C.K – CrossFit Box warm up 2 (No Measure) 3 x 30 sec box hip stretch 30 sec kettle bell hang 30 sec lateral box step over Octane 4 speed (Time) For time in pairs 21-15-9 chest to bar 42-30-18 kettlebell swing 24/16 kg10 minute cap 08/09 ... Continue Reading

CrossFit D.E.C.K – CrossFit Olympic Lifting Total (Total Weight) Snatch (1 RM) Clean and Jerk (1 RM)

CrossFit D.E.C.K – CrossFit Air Warm up (No Measure) In 3 teams ride 100 Cal change every 30 sec 06/09/2017 Wallball pull one the Minute (AMRAP – Reps) 10 minute AMRAP Max effort Wallballs Bottom of every minute 5 Pull ups 06/09/2017 run nball ... Continue Reading

CrossFit D.E.C.K – CrossFit Bridge shoulder warm up (No Measure) 2 x 30 Sec glute bridge hold 5 Left leg bridge march 5 Right leg bridge march 5 Press to Handstand Overhead Squat (6 Minute EMOM from Rack ) Work to heavy 2 RM 05/09/2017 octane prep ( ... Continue Reading