CrossFit D.E.C.K – CrossFit Moving warm up (No Measure) 3x 10 Jumping Squats 10 Meter high knees 10 Meter inch worms 30/01/2015 (Time) Run 400m 50 Kettle bell swings 24 / 16 kg Run 400m 50 Wall balls 10 / 7 kg Run 400m 50 Burpee Run 400m 50 Wall bal ... 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 Worms5 Minutes with Bar only going through complex Overhead Squat (8 min EMOM) All 8 Rounds @ 70% 1 x Power Snatch 1 X Hang Snatch 2 x ... Continue Reading

CrossFit D.E.C.K – CrossFit Thruster warm up (No Measure) 10 Power Clean 10 Front Squats 10 Push Press Thanks Deon (Time) In teams 100 Sumo High Pull 40 / 30 kg 200 Thrusters 40 / 30 kg 300 Burpee Box Jumps 24 / 20 inch 6000 Meter Row Complete all r ... Continue Reading

CrossFit D.E.C.K – CrossFit Roller mobility (No Measure) 6 mins Pick 3 muscle and move though the 4 steps for 2 minutes on each area Eagles warm up 2 (No Measure) 3x 30 sec Arc to Hollow 30 sec Eagles 30 sec Hip Pop ups5 – 10 Min Handstand Hol ... 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 Front Squat (10 Minutes Max Effort Unbroken) Find max unbroken reps 40 / 30 kg 60 / 40 kg 80 / 60 kg 10/12/2015 Muscle beach ... Continue Reading