CrossFit D.E.C.K – CrossFit Lincpin Fitness (Time) For time: 400m run 20 Burpees 400m run 19 Burpees 400m Run 18 Burpees etc, etc, etc…until… 400m run 1 Burpee *Time cap is 60 minutes.

CrossFit D.E.C.K – CrossFit Dead warm up (No Measure) 3x 10 Jumping squats 10 push ups 10 deadlifts 24/16 kg Deadlift (20 minutes 5 x 5 @ 70%) 25/11/2015 Bear complex biathlon (Weight) 25 Minutes in partners alternating complete 3 x Bear complex ... 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 Clean and Jerk (10 Minute E2MO2M) Every 2 Minute all 5 Sets @ 75% 1 x Clean 3 x Front Squat 1 x Jerk 20/10/201 ... Continue Reading

CrossFit D.E.C.K – CrossFit Samson warm up (No Measure) 3x 30 sec Samson Stretch 30 sec Mountain Climbers 30 sec Star Jumps Wednesday Partner (AMRAP – Rounds and Reps) In Partner for 30 Minutes 42-30-18 Slam Balls Box Jumps Then AMRAP 30 Deadl ... Continue Reading

CrossFit D.E.C.K – CrossFit Tabata Stict Pull ups (AMRAP – Rounds) 8 Rounds 2 x 5 second acentric pull up 5 second eccentric ( scale ) 2 x 5 second eccentric pull up Rest 10 Sec Push Press (20 Minutes 5 x 5 @ 75 % ) 18/10/2016 lunge c& ... Continue Reading