CrossFit D.E.C.K – CrossFit Eagle warm up (No Measure) 10 Eagles 10 Mountain Climbers 30 Sec top of Push up 13/02/2015 (3 Rounds for reps) 3 Minutes 200m Run 20 Sit ups 20 Plate Ground to Overhead Max Effort Burpee to Plate 3 Minute Rest 6 Minutes 2 ... Continue Reading

CrossFit D.E.C.K – CrossFit Clean and Jerk warm up (No Measure) 3x 5 Front Squats 5 Cleans 5 Push press 5 Split Jerks Split Jerk (15 Minutes Heavy Complex) 1 x Clean 2 x Front Squat 1 x Split Jerk Kimbo (3 Rounds for reps) 2 AMRAP 8 Minutes 1 Thrust ... Continue Reading

CrossFit D.E.C.K – CrossFit Overhead warm up (No Measure) 3x 30 sec Pass through 30 sec Over head Squat 30 sec Inch Worms Overhead Squat (15 Minutes 5 x 2 @ 65% focus on form) 12/07/2017 pull snatch over sit (AMRAP – Rounds and Reps) 15 Mi ... Continue Reading

CrossFit D.E.C.K – CrossFit Moving Warm-up 2 (No Measure) 3x 10 m high knees 3 inchworms 10 m heels to bottom 10 star jumps Australia Day (Distance) 45 Minutes in teams of 4 Ride 10000m and Row 5000m Whilst completing 10 Rounds of synchro single dum ... Continue Reading

CrossFit D.E.C.K – CrossFit Thruster warm up (No Measure) 10 Power Clean 10 Front Squats 10 Push Press Handstand Walk (5 Minutes practice) Push Press (5 x 3 ) CrossFit Games Open 13.4 (AMRAP – Rounds and Reps) Complete AMRAP in 7 minutes of: 3 ... Continue Reading