CrossFit D.E.C.K – CrossFit Press warm up (No Measure) 3x 10 reps Lunge 10 reps Push Press 10 reps Star Jumps Push Jerk (15 minutes 3 x 3 @ 75%) 26/05/2017 (AMRAP – Rounds and Reps) 15 Minute partner AMRAP Alternating movement for movement ... Continue Reading

CrossFit D.E.C.K – CrossFit 29/09/2016 hand sit air run (Time) 10 Rounds For Time 10 Handstand Push ups 15 Sit ups 20 Air Squats 400m Run 40 min cap

CrossFit D.E.C.K – CrossFit Floor hip warm up (No Measure) 1 min floor hip sweepers 1 min couch stretch 1 min eagles Hatch Cycle Front Squat (Week 2-2) 5 reps 60% 5 reps 65% 5 reps 70% 5 reps 70% Hatch Cycle Back Squat (Week2-2 ) 10 ... 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 Snatch warm up (No Measure) 3x 10 Pass Through 10 Good morning 10 Power Snatch 22/05/2017. 6 Rounds Ride/Row (AMRAP – Rounds) 6 Alternating Rounds Bike/Rower 1 minute time cap 10/12 Calories 10 Abmat SitUps 10 Power ... Continue Reading