CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 4 minutes of skipping. Every 2nd trip – 4 duck walk steps (2 forward 2 backwards) 4 snatch with stick 01/09/2018 (Time) In Pairs 60 handstand push-ups Then 10 rounds EACH (1 for 1) 3 snatch 60/4 ... Continue Reading

CrossFit D.E.C.K – CrossFit Lizard warm up (No Measure) 3 x 10 eagles 5 Meter lizard walk Bench Press (20 Minutes 3 x 6 @ 75%) Rowing 🚣‍♀️ (4 Rounds for reps) 4 Rounds 4 x 3 Minute Rounds Row 400/ 300 m Round 1-3 15 Push Up Max effort ... Continue Reading

CrossFit D.E.C.K – CrossFit Dead warm up 3 (No Measure) 3x 10 Good mornings 10 Eagles 10 Jumping jacks Deadlift (20 Minutes 5 x 5 @ 75%) Spring into spring 🌼 (Time) For time 25 Toe to bar 25 Hang Power Clean and jerk 22.5/15kg 25 Sit ups 25 D ... Continue Reading

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 Back Squat (20 minutes 4 RM) 15/05/2015 (AMRAP – Rounds and Reps) 10 minute AMRAP 5 Power snatch 40/30kg 5 Over head sq ... Continue Reading

CrossFit D.E.C.K – CrossFit Power warm up (No Measure) 10 Hollow rocks 10 Power Clean 10 Push up 03/11/2015 Run Pull push power (Time) For time 800m Run 20 Pull ups 15 Push ups 10 Power Cleans 80 / 50 kg 15 Push ups 20 Pull ups 800m Run 15 min cap P ... Continue Reading