CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x 100m run 10 push ups 10 arch to hollow Strict Toes-To-Bar (3 x max sets – 5 Minutes) Scaling option = floor sweepers 09/03/2017 (AMRAP – Reps) Double Tabata – Toes to Bar – ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x 3 position Snatch 30 seconds position 2 to 1 30 seconds position 1 to jump and catch 30 seconds air squats Front Squat (5×4 – 75 %) 20 Minutes 08/03/2017 (Time) For Time 9 Ring Muscl ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 x 20m fast feet 20m high knees 30 sec inchworms 07/03/2017 (Time) In Pairs for time 4 x 400m run (1 for 1) Then: 10 Rounds (1 for 1) 10 Kettlebell swings 24/16kg 10 Burpees Then: 10 Rounds 10 Should ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x 10 front squats 10 push jerks 10 power cleans Clean (Bear Complex 10 EMOM ) at 60% of clean – I squat clean -1 push press -1 back squat -1 back push press 06/03/2017 (AMRAP – Rounds ... Continue Reading

CrossFit D.E.C.K – CrossFit Optional sunday Wod (Time) 5 Rounds 4 ring muscle ups 4 snatch 70/50kg 8 cal row/ rideWit’s workout – this is entirely optional! Feel free to do anything you wish to do or change any movements.