CrossFit D.E.C.K – CrossFit DECK fit row (Time) For time 500 meter row rest 2 minutes 500 meter row score is total time DECKfit Benchmark (AMRAP – Reps) 8 Minute AMRAP Accending Ladder 3-6-9-12-15-18 etc Hang Power Cleans 45/35kg Shoulder to O ... 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 The holy Grail (20 mins Work to heavy complex ) Unbroken 1 Power Snatch 2 Overhead Squat 3 Power Clean 4 Front Squat 2016 reg ... Continue Reading

CrossFit D.E.C.K – CrossFit Box Steach (No Measure) 3 x 30 sec box hip streach 30 sec kettle bell hang Tabata Air Squats (No Measure) 8 Air Squats 10 Sec Down 10 Sec Up 10 Sec Rest Tabata Burpee Ketllebell Squat (AMRAP – Reps) 8 Rounds Alterna ... Continue Reading

CrossFit D.E.C.K – CrossFit Snatch warm up (No Measure) 3x 10 Pass Through 10 Good morning 10 Power Snatch Overhead Squat (15 Minutes 3 x 3 @ 75%) Concentrate on for and consistency 15/01/2015 (3 Rounds for reps) 2 Minute AMRAP 2 Muscle up 4 Pow ... Continue Reading

CrossFit D.E.C.K – CrossFit shoulder stretch (No Measure) 5 minutes Shoulder mobility Band Arc to Hollow YMCA 20/04/2015 (AMRAP – Rounds and Reps) 9 Minute AMRAP 50 Double Unders 40 Kettle bell swings 24 / 16 kg 30 Front rack Lunges 20 Kettle ... Continue Reading