CrossFit D.E.C.K – CrossFit Warm up 1 (No Measure) 10 Eagles 10 Mountain Climbers 30 Sec top of Push up Run 100m Rope Climb (10 min ) Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-upsRest 5 mins Annie (Time) 50- ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm up 11 (No Measure) 3 mins Shoulder mobility 3x 10 Arc to hollow 10 Power clean 10 Front Squat12 Minute Odd Min Even Min Handstand Push-ups (odd minute 3 – 5 reps) Toes-To-Bar (even minute 5 – 10 reps) 17/ ... Continue Reading

CrossFit D.E.C.K – CrossFit warm up 1 (No Measure) 3x 30 sec Pass through 30 sec Over head Squat 30 sec Inch Worms Overhead Squat (15 Minutes 6 Sets x 2 Reps ) 16/03/2015 (Time) 3 Rounds For Time 12 Air Squat 12 Push up 9 Med Ball Cleans 9 Sit ups 6 ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm up 2 (No Measure) 5 min Ankle Mobility 10 Good mornings 10 Air Squat 30 sec Inch Worms CrossFit Games Open 15.3 (AMRAP – Reps) 14-Minute AMRAP of: 7 Muscle-ups 50 Wall-Ball Shots, 20# / 14# 100 Double-Unders Cr ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm up 1 (No Measure) 10 Eagles 10 Mountain Climbers 30 Sec top of Push up Run 100m 13/03/2015 (5 Rounds for reps) 6 x 5 Minute AMRAP 3 Minutes Rest in-between each round 8 Deadlift 50/30kg 6 Hang power clean 50/30kg 4 F ... Continue Reading