CrossFit D.E.C.K – CrossFit Arc power warm up (No Measure) 10 Arc to Hollow 10 Power Clean 10 Push up Muscle-ups (12 Minute E2O2M) Every 2 minutes for 12 minutes 5 muscle ups Every odd min 5 Ring Rows Every even min 5 Ring dips 17/06/2015 (Time) 3 R ... Continue Reading

CrossFit D.E.C.K – CrossFit Snatch warm up (No Measure) 3x 10 Pass Through 10 Good morning 10 Power Snatch Hang Power Snatch (10 minute EMOM) 2 x hang snatch high pull 2 x Hang Power snatch 16/06/2015 (Time) 5 Rounds for time 10 Sumo High Pull 30/40 ... Continue Reading

CrossFit D.E.C.K – CrossFit Squat warm up (No Measure) 5 min Ankle Mobility 10 Good mornings 10 Air Squat 30 sec Inch Worms Back Squat (20 minutes to find 5 RM) 15/06/2015 (AMRAP – Rounds and Reps) 5 Minute AMRAP 5 x Push Press 60/40kg 10 x Ba ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm up (No Measure) 3 x 10 Good Mornings 10 Front Squats 10 Push Press 50m shuttle 13/06/2015 partner (4 Rounds for reps) In Teams of 2 0 – 10 Minutes Amrap 50 Pull ups 50 Deadlift 80/ 55 kg 10 – 20 Minutes A ... Continue Reading

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 13/01/2015 (AMRAP – Rounds and Reps) 10 MInute AMRAP 10 Kettle bell swings 32/24kg 10 Burpe ... Continue Reading