CrossFit D.E.C.K – CrossFit Dead warm up 3 (No Measure) 3x 10 Good mornings 10 Eagles 10 Jumping jacks Deadlift (20 Minute 5 x 5 @ 75%) Happy Birthday Corey (Time) For Time 30 Toe to Bar 8 00 m Run 20 Deadlift 18 Hang Clean 14 Push Jerk Weight 7 ... 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 Back Squat (20 minutes 4 RM) 15/05/2015 (AMRAP – Rounds and Reps) 10 minute AMRAP 5 Power snatch 40/30kg 5 Over head sq ... Continue Reading

CrossFit D.E.C.K – CrossFit Power warm up (No Measure) 10 Hollow rocks 10 Power Clean 10 Push up 03/11/2015 Run Pull push power (Time) For time 800m Run 20 Pull ups 15 Push ups 10 Power Cleans 80 / 50 kg 15 Push ups 20 Pull ups 800m Run 15 min cap P ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up neck shoulder (No Measure) 3x 6 x Side plank arm raise Pull up hold 6 x look left look right 3 x partner hanging press Push Press (15 Minute 6 x 2 @ 85%) Allstar workout 6 (Time) For time 9 Front squats 80/55 ... Continue Reading

CrossFit D.E.C.K – CrossFit Optional Sunday 26.8 (No Measure) 5 rounds 5/4/3/2/1 power clean and jerks (reps go down weight goes up) 6 ring muscle ups/ 20 toes to rings 8 deficit handstand push-ups 10 box jump all the way overs 100/80/60/50/40/20 do ... Continue Reading