CrossFit D.E.C.K – CrossFit Warm up 3 (No Measure) 10 Eagles 10 Push ups 20m Bear Crawl Hang Clean (Every 2 Minutes for 10 Rounds) 13/01/2015 (AMRAP – Rounds and Reps) 10 MInute AMRAP 10 Kettle bell swings 32/24kg 10 Burpee box Jump over 30/24 ... 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 Front Squat (20 minutes 5 x 5) Pull-ups (10 min EMOM) Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-upsWeights 40/30kg

CrossFit D.E.C.K – CrossFit Warm up 4 (No Measure) Practice Sand bag Carry Kettle Bell Carry Ball Carry 5k Run (Time) Max Effort 5k Run

CrossFit D.E.C.K – CrossFit warm up 4 (No Measure) 3x 10 sec Air Squat 10 sec Push Press 10 sec Star Jumps 09/01/2015 (Time) Partner Workout For time 25 Clean and Jerks 60/40kg 50 Pull ups 75 Box Jumps 24/20 inch 100 Wall balls 10/7kg 75 Box Jumps 2 ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm up 3 (No Measure) 10 Eagles 10 Push ups 20m Bear Crawl Split Jerk (20 Minutes To Find Heavy 2 Rep Max) 08/01/2015 (Time) Team Workout 60 Cal Row 60 Kettle Bell swings 60 Med ball cleans 60 Push Press 60 Burpees Two t ... Continue Reading