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

CrossFit D.E.C.K – CrossFit Eagle warm up (No Measure) 10 Eagles 10 Mountain Climbers 30 Sec top of Push up Run 100m Push Press (20 mins 5 x 5 @75 %) 100 Burpee Box Jumps (Time) For Time 100 Burpee Box Jumps20 min cap

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 Saturday Partner Fun (3 Rounds for reps) In Partners In 8 Minutes Complete Run 800m 4 Rounds of Cindy (5 pull up,10 pus ... 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 Thruster (15 minutes find 3RM) 31/07/2015 (AMRAP – Reps) 2 Rounds For Time 2 Minutes Row for Calories Rest 1 minute 2 Minutes ... Continue Reading

CrossFit D.E.C.K – CrossFit Overhead warm up (No Measure) 3x 30 sec Pass through 30 sec Over head Squat 30 sec Inch Worms High-Hang Snatch (8 minute EMOM 3 Position Snatch) 3 position Snatch 1 x hi hang snatch 1 x hang snatch 1 x full snatch 4 minut ... Continue Reading