CrossFit D.E.C.K – CrossFit Dead warm up 3 (No Measure) 3x 10 Good mornings 10 Eagles 10 Jumping jacks Skipping (No Measure) 2 Minutes Double Unders Run row ride (Time) In three teams Run 400m together Row 1000m in train ( first back gets to start ) ... Continue Reading

CrossFit D.E.C.K – CrossFit

CrossFit D.E.C.K – CrossFit Thruster 2 (No Measure) 3x 10 pass throughs 10 front squat 10 push press BTS Event 3 (AMRAP – Reps) Thruster Ladder Pairs In 6 Minutes 10 Thrusters @ 40/30 kg 10 Thrusters @ 50/35 kg 10 Thrusters @ 60/40 kg 10 Thrus ... 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 16/09/2016 12 min 3 x 4 (AMRAP – Rounds) Every 3 minutes for 4 rounds 10 Unbroken Overhead head squats 60/40 ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 60 shoulder Wall circles each side 2x 10 hanging shoulder activations 30 second handstand hold 3 inch worms Skills test One round only 0-2 minutes 1 Max effot set Strict Pullups 2-4 minutes 1 Max effo ... Continue Reading