CrossFit D.E.C.K – CrossFit Skills test 3 x 0-2 minutes 1 Max effot set Strict Pullups 2-4 minutes 1 Max effort set Strict Ring Dips 4-6 minutes 1 Max effort set V-ups 18 min AMRAP over toe skip run (AMRAP – Rounds and Reps) 18 Minute AMRAP 40 ... Continue Reading

CrossFit D.E.C.K – CrossFit Squat warm up (No Measure) 5 min Ankle Mobility 10 Good mornings 10 Air Squat 30 sec Inch Worms 01/07/2015 6 Minute AMRAP 10 Hang Power Clean 50 / 35 kg 10 Front Sqauts 50 / 35 kg Rest 4 Minutes 6 Minute AMRAP 10 Ring row ... Continue Reading

CrossFit D.E.C.K – CrossFit Thruster warm up (No Measure) 10 Power Clean 10 Front Squats 10 Push Press Push Press (15 Minutes 3 x 3 @ 75 %) 02/03/2015 15 Minute Partner AMRAP One Partner 6 Thrusters 40/30kg 6 Box Jumps 24/20inc 6 Burpee While On ... Continue Reading

CrossFit D.E.C.K – CrossFit CrossFit Games Open 16.4 (AMRAP – Reps) 13-Minute AMRAP: 55 Deadlifts, 225# / 155# 55 Wall-Ball Shots, 20# / 14# 55 Calorie Row 55 Handstand Push-upsWeight 102 / 70 kg

CrossFit D.E.C.K – CrossFit Hip warm up (No Measure) 10 Left leg hip Pulse 10 Right leg Hip Pulse 30 Sec Glute Bridge 11/03/2015 team (3 Rounds for reps) Teams of 3 3 rounds 6 Minute Clock in a Train 30 Cal Row 20 Burpees 10 m Walking lunge Max Effo ... Continue Reading