CrossFit D.E.C.K – CrossFit Moving warm up (No Measure) 3x 10 Jumping Squats 10 Meter high knees 10 Meter inch worms sprints (No Measure) 10 x 10 m partner banded sprints done is sets of 2 Saturday partner (Time) In Partners Run 800m 200 Wall balls ... Continue Reading

CrossFit D.E.C.K – CrossFit Bear warm up (No Measure) 10 Eagles 10 Push ups 20m Bear Crawl The CrossFit Total (Total Weight) 15 mins cap each lift

CrossFit D.E.C.K – CrossFit Bug warm up (No Measure) 3 x 5 Left leg Bridge March 5 Right Leg Bridge March 10 Alternating Dead Bug 30 sec Top of push up Dips (odd minute 5-10 reps) Chest-To-Bar Pull-ups (even min 5-10 reps) 12 minute EMOM Tabata Slam ... Continue Reading

CrossFit D.E.C.K – CrossFit Arc power warm up (No Measure) 10 Arc to Hollow 10 Power Clean 10 Push up 10/04/2015 2 (AMRAP – Reps) 5 Minute Max effort Power Clean 80/50kg 05/08/2015 (AMRAP – Rounds and Reps) 20 Minute AMRAP 400m run 5 Pow ... Continue Reading

CrossFit D.E.C.K – CrossFit Dead warm up (No Measure) 3x 10 Jumping squats 10 push ups 10 deadlifts Deadlift (15 mins 5 x 2 @ 80 %) 15/01/2015 (3 Rounds for reps) 2 Minute AMRAP 2 Muscle up 4 Power Snatch 40/30kg 8 Overhead Squat 40/30kg Rest 2 ... Continue Reading