CrossFit D.E.C.K – CrossFit Air Warm up (No Measure) In Teams of Three ride 100 Cal change every 30 sec 12/10/2016 (5 Rounds for reps) 5 Rounds 3 Minutes work rest 2 Minutes Burpee Box Jump 24/20 inch Snatch 60/40 kg Row ( cals ) Thrusters 60/40 kg ... Continue Reading

CrossFit D.E.C.K – CrossFit Skills Warm up (No Measure) 3 x 30 sec Bottom of Dip Swing 30 Sec Ring Row 30 Sec Hand Stand Shoulded tap Ring Dips (5 Minute EMOM Alternating) Odd Minute L-Sit Pull-ups (5 minutes EMOM Alternating) Even minute 11/10/2016 ... Continue Reading

CrossFit D.E.C.K – CrossFit Hollow Superman Squat (No Measure) 3x 15sec Hollow Hold 15sec Superman Hold 30sec rest 30sec toes to wall, hands overhead air squat 30sec rest High-Hang Clean (12 Minute EMOM) All at 80% of High Hang 1x Clean pull 1x ... Continue Reading

CrossFit D.E.C.K – CrossFit

CrossFit D.E.C.K – CrossFit Challange 2 ride (Distance) 2 Minutes Max effort for meters Challange 2 WOD (AMRAP – Reps) 8 Minute AMRAP Bottom of every minute 5 Burpees AMRAP of Clean and Jerk 50/35 kg Challange 2 Run (Time) For time 800m Run