CrossFit D.E.C.K – CrossFit Samson warm up (No Measure) 3x 30 sec Samson Stretch 30 sec Mountain Climbers 30 sec Star Jumps Ring dip handstand walk wide leg pull 11 Minute EMOM 1 minute max effort Ring Dip 2 minute max effot handstand walk 3 minute ... Continue Reading

CrossFit D.E.C.K – CrossFit Bear warm up (No Measure) 10 Eagles 10 Push ups 20m Bear Crawl 03/03/2016 1 (AMRAP – Rounds) Every 3 Mins for 15 Mins Complete 8 Burpee Box Jump 24 / 20 inch 16 Slam Balls 10 / 7 kg 32 Double unders 03/03/2016 team ... Continue Reading

CrossFit D.E.C.K – CrossFit Split Jerk warm up (No Measure) 2 x 10 Split jumps 10 Shoulder press in split 10 Eye level Split Jerks then 10 Full Split Jerks Split Jerk (12 Minutes 5 x 2 @ 60 % with 3 Sec Pause each rep) 26/05/2015 (2 Rounds for r ... Continue Reading

CrossFit D.E.C.K – CrossFit Air squat warm up (No Measure) 3x 30 sec Pass Through 30 sec Air Squat 30 sec Inch Worms Skills 2 15 Minute EMOM 4 x 1 Min Swing Ring Support 5 / 10 / 15 2 Min Press to Handstand 5 / 10 / 15 3 Min Stalder Leg lift 15 @ 4 ... Continue Reading

CrossFit D.E.C.K – CrossFit Arc power warm up (No Measure) 10 Arc to Hollow 10 Power Clean 10 Push up Power Clean (12 minute EMOM) 4 minutes @ 65 % 3 X Deadlift 3 X Power clean 4 minutes @ 75 % 3 X Deadlift 2 X Power clean 4 minutes @ 85  ... Continue Reading