CrossFit D.E.C.K – CrossFit Eagle warm up (No Measure) 10 Eagles 10 Mountain Climbers 30 Sec top of Push up Run 100m Saturday Partner Fun (3 Rounds for reps) In Partners In 8 Minutes Complete Run 800m Together 4 Rounds of Cindy (5 pull up,10 push up ... Continue Reading

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 Handstand Walk (10 Min EMOM) 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 Roller mobility (No Measure) 6 mins Pick 3 muscle and move though the 4 steps for 2 minutes on each area Thruster warm up (No Measure) 10 Power Clean 10 Front Squats 10 Push Press Front Squat (20 mins 2 x 3 @ 90) 19/11/20 ... 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 Whit thinks she’s cool (Time) For Time 30 Back Squats 40 / 30 kg Run 200m With 20 /10 kg Plate 30 Pull ups Run 200m With 20 /1 ... 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 (8 Minute EMOM @ 80 %) 2 x Clean pull 1 x Clean 2 x Front Squat 29/05/2015 (Time) 21 – 15 – 9 Dea ... Continue Reading