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

CrossFit D.E.C.K – CrossFit Open warm up (No Measure) 3 x 30 sec Arc to hollow 30 sec Power clean 30 sec Over head lunge 30 sec Jumping jacks CrossFit Games Open 16.1 (AMRAP – Reps) 20 Minute AMRAP 25 Ft OH Walking Lunge 95#/65# 8 Bar Facing B ... Continue Reading

CrossFit D.E.C.K – CrossFit Moving warm up (No Measure) 3x 10 Jumping Squats 10 Meter high knees 10 Meter inch worms 26/02/2016 (Time) 6 rounds for time 10 Handstand push-ups / 30 sec hold 15 Sit ups 20 Lunges 200m Run Rest 1 Minute 30 min cap

CrossFit D.E.C.K – CrossFit Bug warm up (No Measure) 3 x 5 Left leg Bridge March 5 Right Leg Bridge March 10 Alternating Dead Bug 30 sec Top of push up Ring Warm up (No Measure) Ring support 15 seconds Progression: (1) Hold 5s rest 10s x6 (2) Hold 1 ... Continue Reading

CrossFit D.E.C.K – CrossFit Jumping Warm up (No Measure) 3 x Jumping Squats Tuck Roll outs Lateral Jumps 24/02/2016 (AMRAP – Reps) 8 minutes AMRAP 20 Burpees 12 Thrusters 40 / 30 kg 20 Burpees 12 Thrusters 60 / 40 kg 20 Burpees 12 Thrusters 80 ... Continue Reading