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

CrossFit D.E.C.K – CrossFit Thruster warm up (No Measure) 10 Air Squat 10 Power Clean 10 Push Press Handstand Push-ups (odd minute 5 – 10 reps) Toes-To-Bar (even minute 5 – 10 reps) 12 Minute EMOM odd minute even minute Power Clean (12 m ... 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 (15 Minutes 2RM) 10/06/2015 (Distance) 15 min AMRAP Partner workout 2 x 20 Air Squats Holding weight plate 20/10kg ... Continue Reading

CrossFit D.E.C.K – CrossFit Snatch warm up (No Measure) 3x 10 Pass Through 10 Good morning 10 Power Snatch Hang Snatch (10 minute EMOM) 1 x Snatch High-Pull 1 x Power Snatch 1 x Hang Snatch 09/06/2015 (Time) 5 Rounds for time 4 Muscle up 8 Power Sna ... 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 Fun Day (AMRAP – Rounds and Reps) Team Workout Buy in 100 Pull ups 1 wall climb ... Continue Reading