CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x 30 sec handstand hold 30 sec bottom of the squat 30 sec arc to hollow 6 EMOM (Distance) Plank hold (odd minute) Hs walk for metres (even) 04/01/2017 7 Rounds of fun (Time) 7 rounds 5 squat clean 4 ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3X 10 partner ball throws 10 partner push up hand claps 1 lap piggy back carry 03/01/2017 (Time) In pairs for time 100 bench press 60/40kg 100 pullups 100 handstand push-ups 100 wall balls 10/7kg * ev ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3X 10 good mornings 10 power snatch 10 arch to hollow Optional open gym wod 2/1/2017 (Time) 20 deadlifts 90/55kg Then 1-10 Toes to bar Power snatch 50/35kg Burpees over the bar Then 20 deadliftsThis i ... Continue Reading

CrossFit D.E.C.K – CrossFit Optional open gym wod 1/1/17 ! (No Measure) Choose your poison 24 emom Min 1: 10 reps poison plus 20 double unders Min 2: 2reps poison plus 8 burpees Min 3: 10 reps poison plus 20 double unders Min 4 : choice poison plus ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Soccer warm up Ball out- 5 burpees See ya later 2016 (AMRAP – Rounds and Reps) 2 rounds 31 front rack lunges 50/35kg 12 muscle up 20 kettlebell swings 32/24kg 16 thrusters 50/ 35kg Then Rest 2 1 ... Continue Reading