CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x 10 push ups 10 Power clean 10 push jerk Bench Press (5- 5 – 5) 15 minutes. All sets same weight 28/12/2016 (Time) 12 Power clean and jerk 24 chest to bar pullups 9 Power clean and jerk 18 che ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x 30 sec arch to hollow 30 sec bottom of squat with plate 30 sec good mornings Optional Open Gym Wod (Time) 20 back squats 100/65 kg then: 5 Rounds 2 strict muscle ups/ pull ups 20 goblet lunges 32/2 ... Continue Reading

CrossFit D.E.C.K – CrossFit

CrossFit D.E.C.K – CrossFit Power Lifting Total (Total Weight) Back Squat Bench Press Deadlift

CrossFit D.E.C.K – CrossFit 12 Days of Christmas (Time) For Time Accending Ladder 1 Muscle up 2 Squat Snatch 60/40kg 3 Over Bar Burpee 4 Toe to Bar 5 Chest to Bar 6 Shoulder to Overhead 60/40kg 7 Front Squat 60/40kg 8 Push up 9 Wallball 10/7kg 10 Lu ... Continue Reading