CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Human Burpee Jump Over Centipede (plank hold) Demarc Madness 1 (AMRAP – Reps) in 2 Minutes 25 Chest to bar Pull-ups Max effort Handstand Walk (score is metres walked) Demarc Madness 3 (Time) 12 ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Alternating Tabata Iron Chair hold Bottom of Squat Hold (alternating) Clean and Jerk (8 Minute EMOM @70 %) All set @70% 1 Clean 1 Hang Clean 2 Split Jerk * Hold 2nd Split Jerk in catch for 2 s ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 30 Shoulder Cranks 30 Change plate flyes 3x 10 arch to hollow 10 plank to top of push up 10 air squats Metcon (AMRAP – Rounds) 3 Rounds for QUALITY – 12m Handstand Walk/ 40 Second Handstan ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x 10 Eagles 10 Glute Bridges 10 Egg Rolls Deadlift (8 Minute EMOM @ 80%) 8 x 2 touch and go reps 01/11/2017 Dumbells (AMRAP – Rounds and Reps) 10 Minute AMRAP 10 dumbbell hang squat cleans ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 Minutes banded Shoulder Mobility 3x 30 second straight arm side plank (15 seconds each side) 10 hollow rocks 10 Mountain Climbers Hollow Hold Plank Hold – Tabata (AMRAP – Rounds) Hollow ... Continue Reading