CrossFit D.E.C.K – CrossFit Hang Power Clean (12 Minutes 2RM) Power warm up (No Measure) 10 Hollow rocks 10 Power Clean 10 Push up Shuttle Squats (4 Rounds for reps) 4 Rounds For max Reps @ 80 % of 2RM In 2 Minutes Run 200m 2 x Hang Power Clean ... Continue Reading

CrossFit D.E.C.K – CrossFit Squat mobility (No Measure) 3x 30 seconds glute bridge pulse 30 seconds Sampson stretch 30 seconds bottom of squat 30 seconds straddle position Back Squat (20 minutes 3 x 3 @ 80%) Snatch Warm-up 2 (No Measure) 3x 10 S ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 Minutes ankle/ Hip mobility 3x 10 x Front Squats 10 x Power Cleans 10 x Push Jerk Clean and Jerk (11 Minute EMOM) 2 Minutes (same weight) 2x Cleans 2x Push Jerk Rest 1 Minute 2 Minutes (Same weight) ... Continue Reading

CrossFit D.E.C.K – CrossFit SUNDAY OPEN GYM 830-930AM Please book at least an hour before in wodify and cancel if unable to attend. Work on skills, lifts or catch up a workout you may have missed. Sunday suggestion (No Measure) 5 sets NOT For time 5 ... Continue Reading

CrossFit D.E.C.K – CrossFit Moving 2 (No Measure) 3 x 10 m high knees 10 m Lunges 10 m Karioka The Capitol (Time) For Time in Pairs Or Try it Alone Games Style 20 Ball Cleans 45/30 kg 10 x 400m Run 200m Farmers carry 24/16 kg 200m Ball Carry 45/30 ... Continue Reading