CrossFit D.E.C.K – CrossFit Squat warm up (No Measure) 5 min Ankle Mobility 10 Good mornings 10 Air Squat 30 sec Inch Worms Front Squat (20 minutes 5×3 @ 85 %) 06/06/2016 (AMRAP – Rounds and Reps) 12 Minute Ascending Ladder 10 Push up ... Continue Reading

CrossFit D.E.C.K – CrossFit Sun fun for gun (Time) Part A 50 Double Unders 5 Muscle ups 5 Strict Handstand push ups 5 Deadlift @ 70 % 75 Double Unders 4 Muscle ups 4 Strict Handstand push ups 4 Deadlift @ 75 % 100 Double Unders 3 Muscle ups ... Continue Reading

CrossFit D.E.C.K – CrossFit Snatch (20 Minutes 1 RM) Clean and Jerk (20 Minutes 1RM)

CrossFit D.E.C.K – CrossFit Bear warm up (No Measure) 10 Eagles 10 Push ups 20m Bear Crawl 03/07/2015 4 Minute AMRAP 5 Back Squats 80 / 55 kg 5 Bar Muscle up Rest 4 Minutes 4 Minutes AMRAP 5 Clean & Jerks 80 / 55 kg 45 Double Unders Rest 4 Minu ... Continue Reading

CrossFit D.E.C.K – CrossFit Air squat warm up (No Measure) 3x 30 Sec Bottom of Squat 30 sec Air Squat 30 sec Inch Worms Front Squat (20 Minutes 5 x 2 @ 75%) 28/01/2016 box run (AMRAP – Rounds and Reps) 15 Minute AMRAP Buy in 80 sit ups The ... Continue Reading