CrossFit D.E.C.K – CrossFit Skills warm 2 (No Measure) 3 x 30 sec Hollow hold 30 sec Superman hold 30 sec Shoulder taps Pull-ups (9 Minutes alternating EMOM) 5 second essentric Box handstand push up (9 Minutes Alternating EMOM) Strict Toes-To-Bar (9 ... Continue Reading

CrossFit D.E.C.K – CrossFit Sunday fun day (Time) Warm up Tabata airbike 21 15 9 Toes to bar X2 double unders Squat cleans 40/50/60kg Calorie bike ()

CrossFit D.E.C.K – CrossFit Bench Press (15 minutes 5 x 5 @75 %) 25/05/2015 Team Saturday (Time) Teams of 3 1600 m run 60 bench press 2 x 22.5/15 kg 400m sled 60/40 kg 60 Dead ball cleans 45/30 kg 400 m sled 60 Dead ball Squat 400m sled 60 Singl ... Continue Reading

CrossFit D.E.C.K – CrossFit Clean warm up (No Measure) 3 mins Shoulder mobility 3x 10 Pass Through 10 Power clean 10 Front Squat 24/05/2019 Rogue Ladder (Time) 5 squat clean 50/35 kg 4 squat cleans 60/40 kg 3 squat cleans 75/50 kg 2 squat cleans 90/ ... Continue Reading

CrossFit D.E.C.K – CrossFit Air squat warm up (No Measure) 2x 30 Sec Bottom of Squat 30 sec Air Squat 30 sec Inch Worms Back Squat (20 minutes 5 x 4 @ 80%) 23/05/2019 Rouge Chipper (Time) For Time 30/20 cal ride 60 Wall ball 10/7 kg 40 Sit ups 2 ... Continue Reading