CrossFit D.E.C.K – CrossFit 12 Days of Christmas (Time) For Time Accending Ladder 1 Muscle up 2 Squat Snatch 60/40kg 3 Over Bar Burpee 4 Toe to Bar 5 Chest to Bar 6 Shoulder to Overhead 60/40kg 7 Front Squat 60/40kg 8 Push up 9 Wallball 10/7kg 10 Lu ... Continue Reading

CrossFit D.E.C.K – CrossFit Farewell Leane (No Measure)

CrossFit D.E.C.K – CrossFit Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Sna ... 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 Tabata Toe to Bar – Top of Push Up (AMRAP – Reps) Tabata Toe to Bar and Top of Push up Hold 8 Alternati ... Continue Reading

CrossFit D.E.C.K – CrossFit Clean warm up (No Measure) 3 mins Shoulder mobility 3x 10 Pass Through 10 Power clean 10 Front Squat Clean Hollyman (Time) 30 Rounds For time 5 Wall balls 10 / 7 kg 3 Handstand Push ups 1 Squat Clean 100 / 65 kg or 75% ... Continue Reading