CrossFit D.E.C.K – CrossFit Warm up (No Measure) 3 x 10 Good Mornings 10 Air Squats 10 Push Press 50m shuttle Ring Rows (Odd minute 5 x 3 – 5 reps) Ring Dips (Even minute 5 x 3 – 5 reps) 10 mins EMOM OR Muscle-ups (every 2 minute 3 ̵ ... Continue Reading

CrossFit D.E.C.K – CrossFit Eagle warm up (No Measure) 10 Eagles 10 Mountain Climbers 30 Sec top of Push up Run 100m Deadlift (20 Minutes 3RM) 28/01/2016 box run (AMRAP – Rounds and Reps) 15 Minute AMRAP Buy in 80 sit ups Then continue AMRAP 8 ... Continue Reading

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 Clean (12 Minute EMOM) 4 min @ 60 % 2 x Hang Clean 1 x Clean 4 min @ 70 % 1 x Hang Clean 1 x Clean 4 Min @ 80 & ... Continue Reading

CrossFit D.E.C.K – CrossFit Australia day (No Measure) 3x 10 Cockatoos (eagles) 10 Mountain Climber 10 Kettle bell Deadlift Australia Day (AMRAP – Rounds and Reps) In Partners 26 Minute AMRAP 400 m Carton carry 32 / 24 kg (10 air Squat per cha ... 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 Overhead Squat (15 Minutes 3 x 2 @ 80 % From the Ground) Crossfit open 15.2 (AMRAP – Reps) Ascending Ladder 0:00 – 3 ... Continue Reading