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 2/12/2015 Dirty Thirtys (AMRAP – Reps) 30 Minute AMRAP 30 Box Jumps 30/24 inc 30 Chest to Bar 30 Kettlebell Swings 32/24kg 30 ... 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 Snatch Balance (20 minutes 5 x of complex ) 1 x Snatch Balance 2 x Over head Squat find heavy complex and hold for 5 rounds Randy (T ... 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 Willy (Time) Three rounds for time of: Run 800 meters 5 Front Squats, 225# Run 200 meters 11 Chest to bar pull-ups Run ... Continue Reading

CrossFit D.E.C.K – CrossFit Dead warm up (No Measure) 3x 10 Jumping squats 10 push ups 10 deadlifts 1-Mile Run (Time) Max Effort 1-Mile Run 28/11/2015 dead push fun (Time) Partner workout for time 20-18-16-14-12-10-8-6-4-2 Deadlift 80 / 50 kg Push u ... Continue Reading

CrossFit D.E.C.K – CrossFit Split Jerk warm up (No Measure) 2 x 10 Split jumps 10 Shoulder press in split 10 Eye level Split Jerks then 10 Full Split Jerks Split Jerk (15 Minutes 3 x 3 @75 % – 2 x 2 @ 80 %) Pause on all jerks in lock o ... Continue Reading