CrossFit D.E.C.K – CrossFit Warm up 10 (No Measure) 10 Arc to Hollow 10 Power Clean 10 Push up Power Clean (20 minutes to complete 6 x 3) Rest 2 Minutes between working set lifts, all are touch and go 19/02/2015 (AMRAP – Rounds and Reps) 10 Mi ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm up 2 (No Measure) 5 min Ankle Mobility 10 Good mornings 10 Air Squat 30 sec Inch Worms 18/02/2015 (AMRAP – Rounds and Reps) 30 Minute AMRAP 50 Wall ball 40 Kettle bell Snatch 30 Sit up 20 Kettle Bell 10 Burpee

CrossFit D.E.C.K – CrossFit Warm up 4 (No Measure) 3x 30 sec Samson Stretch 30 sec Mountain Climbers 30 sec Star Jumps Dips (3-5 Odd Minute In muscle hold) Handstand Walk (Even minute for meters) 12 Minutes Odd Minute Even Minute 17/02/2015 (AMRAP & ... Continue Reading

CrossFit D.E.C.K – CrossFit warm up 4 (No Measure) 3x 10 sec Air Squat 10 sec Push Press 10 sec Star Jumps Thruster (6 rounds) Every 2 Minutes For 6 Rounds 1x Clean Thruster 2x Push Press 3x Front Squat 16/02/2015 (AMRAP – Rounds and Reps) 12 ... 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 The Seven (Time) 7 Rounds of: 7 Handstand Push-ups 7 Thrusters, 135# 7 Knees-To-Elbows 7 Deadlifts, 245# 7 Burpees 7 Kettlebell Swings, 70# 7 ... Continue Reading