CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Quadruped Crawl 3x 20m -weighted Deadlift (15 Minutes 5 x 1 @ 80 %) Happy Birthday 9th Becky (5 Rounds for reps) 5 Rounds For time In 3 Minutes 9 Dead lift 90/55kg 9 Burpees over Bar 100m run Max ... Continue Reading

CrossFit D.E.C.K – CrossFit Squat Warm Up (No Measure) 30 Seconds bottom of the Squat mobility 10 x 1 Legged Kettle-bell Deadlifts 10 x Frog to extension 10 x Cossack Squats with light Kettle-bell Front Squat (15 Minutes 5 x 1 @ 80 %) Happy birt ... Continue Reading

CrossFit D.E.C.K – Competitor Training Kettlebell Flow – all holding kettlebell (No Measure) 30 seconds bottom of squat hold with KB 6 Jefferson curl -KB in arms,hang out at toes 10 Frog to extension -KB in arms 10 Cossack squat with KB 10 Goo ... Continue Reading

CrossFit D.E.C.K – CrossFit 18. 7. 21 sunday (Time) 3 rounds 20 calorie row/ride 10 bar muscle ups 5 power clean and jerks *Increase weight each round Then 1-2-3-4-5-5-4-3-2-1 Ring muscle ups/X2 dips *30 double Unders between each set

CrossFit D.E.C.K – CrossFit Warm-up neck shoulder (No Measure) 3x 6 x Side plank arm raise Pull up hold 6 x look left look right 3 x partner hanging press Bench Press (15 Minutes @ 85%) Saturday Dumbbell Partner (AMRAP – Rounds and Reps) 3 ... Continue Reading