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 2RM) 26/04/2016 (AMRAP – Rounds and Reps) 10 Min AMRAP 20 Wall balls 10/7kg 30 Sit ups 40 Double ... Continue Reading

CrossFit D.E.C.K – CrossFit Dead warm up (No Measure) 3x 10 Jumping squats 10 push ups 10 deadlifts Braird (AMRAP – Reps) 13 minutes 600m run buy in, 2min/3min CAP – on the 2min3min mark the 1 min rounds commence. Run under 2mins/3min do ext ... Continue Reading

CrossFit D.E.C.K – CrossFit 23/04/2016 partner saturday (AMRAP – Rounds and Reps) Partner workout 1 for 1 30 minute AMRAP 20 Burpee bar muscle up 20 Squat clean 80/60kg 20 Burpee box jump 30/24 inch 20 Handstand push – 1 in hold 1 workin ... Continue Reading

CrossFit D.E.C.K – CrossFit Cossack Warm-up (No Measure) 3 x 10 face pulls 10 each leg – Cossack squat 3 each leg – Lateral Jumps – pause under control on each side Skills test (Score is best total) 3 x 0-2 minutes 1 Max effot set Strict Pullu ... Continue Reading

CrossFit D.E.C.K – CrossFit Med ball warm up (No Measure) 3x 30 sec Top of Push up 30 sec Bottom of Squat with Med ball 30 sec Jumping Jacks Kelly (Time) 5 Rounds for time of: 400m Run 30 Box Jumps, 24” / 20” 30 Wall-Ball Shots, 20# / 14 ... Continue Reading