CrossFit D.E.C.K – CrossFit Hip warm up (No Measure) 10 Left leg hip Pulse 10 Right leg Hip Pulse 30 Sec Glute Bridge 04/12/2015 4 x 5 minutes (4 Rounds for reps) 5 Minute AMRAP 15 Deadlifts 50 / 35 kg 10 Front Squats 50 / 35 kg 5 Push Jerks 50 / 35 ... Continue Reading

CrossFit D.E.C.K – CrossFit Clean and Jerk warm up (No Measure) 3x 10 Front Squats 10 Cleans 10 Split Jerks Hang Clean (12 Minute EMOM) 4 rounds @ 60 % 1 x Hi hang Cluster 1 x Split Jerk 4 rounds @ 70 % 1 x Hang Cluster 1 x Spilt Jerk 4 roun ... 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 2/12/2015 Dirty Thirtys (AMRAP – Reps) 30 Minute AMRAP 30 Box Jumps 30/24 inc 30 Chest to Bar 30 Kettlebell Swings 32/24kg 30 ... 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 Snatch Balance (20 minutes 5 x of complex ) 1 x Snatch Balance 2 x Over head Squat find heavy complex and hold for 5 rounds Randy (T ... 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 Willy (Time) Three rounds for time of: Run 800 meters 5 Front Squats, 225# Run 200 meters 11 Chest to bar pull-ups Run ... Continue Reading