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 Strict Toes-To-Bar (10 minute EMOM 3 -5 reps) 26/11/2015 run sit jump rest (Time) 5 Rounds for time 400m Run 15 Sit ... 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 25/11/2015 Bear complex biathlon (Weight) 25 Minutes in partners alternating complete 3 x Bear complex 1 x Power Clean ... Continue Reading

CrossFit D.E.C.K – CrossFit Snatch warm up (No Measure) 3x 10 Pass Through 10 Good morning 10 Power Snatch Snatch (12 Minute EMOM ) 1 x Snatch Pull 1 x Snatch @ 70 % 24/11/2015 (AMRAP – Rounds and Reps) 12 Minute AMRAP 12 Power Snatch 50 / ... Continue Reading

CrossFit D.E.C.K – CrossFit Shoulder press warm up (No Measure) 2 Mins Skipping 3 x 10 Eagles 10 Good Morning 10 Shoulder Press Push Jerk (15 minutes 5 x 1) Push press + Push jerk All at 70 % of Jerk 1 + 1 x 5 sets Back Squat (15 Minutes 5 x 3 @ ... 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 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