CrossFit D.E.C.K – CrossFit Arc power warm up (No Measure) 10 Arc to Hollow 10 Power Clean 10 Push up Hughie (Time) For time 50 Burpee 5 Pull ups 3 Chest to Bar 1 Bar Muscle up 10 Clean and Jerk 50/35 kg 40 Burpee 5 Pull ups 3 Chest to Bar 1 Bar Mus ... Continue Reading

CrossFit D.E.C.K – CrossFit Snatch warm up (No Measure) 3x 10 Pass Through 10 Good morning 10 Power Snatch Toes-To-Bar (odd minute 5 – 10 reps) Try strict or toes to rings Handstand Push-ups (even minute 5 – 10 reps) 12 minute EMOM 28/07 ... Continue Reading

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