CrossFit D.E.C.K – CrossFit Arc power warm up (No Measure) 10 Arc to Hollow 10 Power Clean 10 Push upThen hold 5kg plate in bus driver for 3 x 5 squats 30 sec hold Back Squat (15 Minutes 2RM) 21/01/2015 (AMRAP – Rounds and Reps) 5 Minute AMRAP ... Continue Reading

CrossFit D.E.C.K – CrossFit Circuit Warm Up (No Measure) 3 rounds 30 sec Inch Worms 30 sec Star Jumps 30 Sec Slow Controlled Squat At the end of 3 rounds run 100m Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run ... Continue Reading

CrossFit D.E.C.K – CrossFit Clean and Jerk warm up (No Measure) 3x 10 Front Squats 10 Cleans 10 Split Jerks Clean and Jerk (15 Minutes 1RM) 01/05/2015 (AMRAP – Rounds and Reps) 20 Minute AMRAP 5 Muscle ups 10 Burpee 20 Box jump 30 sit ups 400m ... Continue Reading

CrossFit D.E.C.K – CrossFit Eagles warm up 2 (No Measure) 3x 30 sec Arc to Hollow 30 sec Eagles 30 sec Hip Pop ups Hang Power Clean (10 minute EMOM 3 reps) working to heavy 17/03/2015 (Time) For Time 40 Trusters 30/25kg rest 3 minutes 30 Thrusters 4 ... Continue Reading

CrossFit D.E.C.K – CrossFit Med ball warm up (No Measure) 3x 30 sec Top of Push up 30 sec Bottom of Squat with Med ball 30 sec Jumping Jacks Push Press (15 mInutes 5 x 5 Push press @70 %) 21 – 15 – 9 (Time) 21 – 15 – 9 Bu ... Continue Reading