CrossFit D.E.C.K – CrossFit New Year New GAINS (AMRAP – Rounds and Reps) With a pal 30 minute AMRAP 200m run together 50 burpee double kettlebell deadlift 200m run together 50 toes to bar 200m run 50 kettlebell overhead lunge (single bell) 200 ... Continue Reading

CrossFit D.E.C.K – CrossFit

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 Tabata (AMRAP – Reps) Alternating Hollow rocks Plank out ins 30/12/2016 (Time) 15- 12 -9 Hang power cleans 70/45kg Stri ... Continue Reading

CrossFit D.E.C.K – CrossFit 29/12/2016 (Time) In pairs 50 rounds (1 for 1) 1 snatch 2 overhead squats 3 burpees over the bar Weight:60/40kg Then 6x 400m runs (1 for 1)40 cap

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x 10 push ups 10 Power clean 10 push jerk Push Press (5- 5 – 5) 15 minutes. All sets same weight 28/12/2016 (Time) 15 Power clean and jerk 30 chest to bar pullups 12 Power clean and jerk 24 che ... Continue Reading