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 Clean (10 Rounds Every 90 Sec) 1x Clean 2x Front Squat 2x Spilt Jerk Nasty Girls (Time) 3 Rounds for time of: 50 Air Sq ... Continue Reading

CrossFit D.E.C.K – CrossFit warm up 8 (No Measure) 10 Air Squat 10 Power Clean 10 Push Press Deadlift (20 Minutes to complete 5 x 2) 20/03/2015 (AMRAP – Rounds and Reps) 15 Minute AMRAP 15 Burpees 12 Dead lift 50/35kg 9 Hang Power clean 50/35k ... Continue Reading

CrossFit D.E.C.K – CrossFit warm up 8 (No Measure) 10 Air Squat 10 Power Clean 10 Push Press Deadlift (20 Minutes to complete 5 x 2) 20/03/2015 (AMRAP – Rounds and Reps) 15 Minute AMRAP 15 Burpees 12 Dead lift 50/35kg 9 Hang Power clean 50/35k ... Continue Reading

CrossFit D.E.C.K – CrossFit warm up 7 (No Measure) 3x 10 Pass Through 10 Good morning 10 Power Snatch 19/03/2015 (Time) 5 rounds For Time 800m Run 15 Power Snatch 30/20kg 20 Back Squats 30/20kg

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