CrossFit D.E.C.K – CrossFit Snatch Warm-up 2 (No Measure) 3x 10 Snatch shrug 10 Hang Muscle Snatch 10 Power Snatch Power Snatch (20 Minutes 1 RM ) Tabata ball and Sit up (AMRAP – Reps) 8 Minute Tabata Wallball 10/7 kg sit up alternating ever r ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Do anything you like or catch up on a workout from the week Optional (Time) 10x 3 Bar Muscle Ups/ 6 Toes to Rings 6 Ball Squats to shoulder 9/6 Cal Bike

CrossFit D.E.C.K – CrossFit Box warm up 2 (No Measure) 3 x 30 sec box hip stretch 30 sec kettle bell hang 30 sec lateral box step over Back Squat (25 Minutes 8 x 4 @ 80%) 17/11/2016 ride/row/run thruster box (3 Rounds for reps) 3 Rounds for Reps ... Continue Reading

CrossFit D.E.C.K – CrossFit Box warm up 2 (No Measure) 3 x 30 sec box hip stretch 30 sec kettle bell hang 30 sec lateral box step over Bench Press (20 Minutes 8 sets @ 80%) Partner Tame 40th (3 Rounds for reps) 3 Rounds for Reps 40 sec x 2 Power ... Continue Reading

CrossFit D.E.C.K – CrossFit Press warm up (No Measure) 3x 10 reps Pass Through 10 reps Push Press 10 reps Star Jumps Breast Cancer Squats (No Measure) 55 Squats Push Press (20 Minutes 6 x 3 @ 80%) 06/02/2017 12 Min Clean push pull (AMRAP – ... Continue Reading