CrossFit D.E.C.K – CrossFit warm up 1 (No Measure) 3x 30 sec Pass through 30 sec Over head Squat 30 sec Inch Worms Hang Snatch (20 Minutes To Find Heavy 1 Rep Max) 20/01/2015 (Time) For Time 12-9-6 Snatch 60/40kg Over head Squat 60/40kg Thruster 60/ ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm up 4 (No Measure) 3x 30 sec Samson Stretch 30 sec Mountain Climbers 30 sec Star Jumps 16/01/2015 (Time) For Time Run 800m 3 Rounds 5 Push ups 10 Sit ups 15 Air squats Then Run 400m 3 Rounds 5 Push ups 10 Sit ups 15 A ... Continue Reading

CrossFit D.E.C.K – CrossFit warm up 2 (No Measure) 3x 30 sec Arc to Hollow 30 sec Eagles 30 sec Hip Pop ups Dips (3-5 Odd Minute In muscle up hold) Handstand Walk (Even minute for meters) 12 Minutes Odd Minute Even Minute 29/01/2015 (Time) 4 Rounds ... Continue Reading

CrossFit D.E.C.K – CrossFit warm up 3 (No Measure) 3x 30 sec Power Clean 30 sec Over Head Squat 30 sec Good Morning Bear Complex (20 Minutes To Find Heavy 1 Rep Max) Power Clean Front Squat Push Press Back Squat Second Push Press 02/03/2015 (AMRAP & ... Continue Reading

CrossFit D.E.C.K – CrossFit 27/02/2015 (2 Rounds for reps) 10 min AMRAP Run 800m Then Amrap 20 Med Ball Cleans 20 Lateral jumps over ball 20 Over head lunges Run 200m with ball Rest 5 minutes 10 min AMRAP Run 800m Then Amarp 20 Med Ball Cleans 20 La ... Continue Reading