CrossFit D.E.C.K – CrossFit Arc power warm up (No Measure) 10 Arc to Hollow 10 Power Clean 10 Push up 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 t ... Continue Reading

CrossFit D.E.C.K – CrossFit Snatch warm up (No Measure) 3x 10 Pass Through 10 Good morning 10 Power Snatch Isabel (Time) For Time: 30 Snatches, 135# / 95#Weight 60 / 40 kg Work in partners to count and encourage 10 min time cap 22/12/2015 Christmas ... Continue Reading

CrossFit D.E.C.K – CrossFit Clean and Jerk warm up (No Measure) 3x 10 Front Squats 10 Cleans 10 Split Jerks Clean and Jerk (20 Minutes to find 1 RM) CrossFit Games Open 13.3 (AMRAP – Rounds and Reps) 12-minute AMRAP of: 150 Wall-Ball Shots, 20 ... Continue Reading

CrossFit D.E.C.K, CrossFit D.E.C.K – CrossFit 19/12/2015 (Time) For time in teams of three 10 x 20 m sand bag run 20 lateral jumps 20 m sand bag run 10 x 20 m lunge walk 200 Shoulder to Overhead 40 / 30 kg 10 x 20 m lunge walk 10 x 20 m sand bag run ... Continue Reading

CrossFit D.E.C.K – CrossFit