CrossFit D.E.C.K – CrossFit Clean warm up (No Measure) 3 mins Shoulder mobility 3x 10 Arc to hollow 10 Power clean 10 Front Squat Hang Clean (12 min 1 rep EMOM) Start @ 75% increase every 2 min buy 5% 03/11/2015 Run Pull push power (Time) Fo ... Continue Reading

CrossFit D.E.C.K – CrossFit Skipping (No Measure) 2 Minutes Double Unders Arc power warm up (No Measure) 10 Arc to Hollow 10 Power Clean 10 Push up 03/06/2015 1 5 min AMRAP 5 Burpee 10 Push press 40/30kg 15 Air squats (AMRAP – Rounds and Reps) ... Continue Reading

CrossFit D.E.C.K – CrossFit The CrossFit Total (Total Weight)

CrossFit D.E.C.K – CrossFit Moving 2 (No Measure) 3 x 10 m high knees 10 m Lunges 10 m Karioka Sand Bag Team Fun (Time) In teams of 4 Run 1600 meters carrying 20kg sand bag every change or drop every member will do 10 air squats and one member will ... 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 Skipping (No Measure) 2 Minutes Double Unders 2 Minute Burpee Challenge (AMRAP – Reps) In 2 Minutes Complete as Many Burpees a ... Continue Reading