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

CrossFit D.E.C.K – CrossFit warm up 7 (No Measure) 3x 10 Pass Through 10 Good morning 10 Power Snatch Overhead Squat (20 Minutes to find 3RM) 07/01/2015 (Time) Teams of Three For Time 9-6-3 Handstand Push ups Toe To Bar Power Snatch Compete in a Con ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm up 2 (No Measure) 5 min Ankle Mobility 10 Good mornings 10 Air Sqaut 30 sec Inch Worms 06/01/2015 (3 Rounds for reps) Partner Workout 4 Minute AMRAP 4 Deadlift 100/70kg 8 Box Jump 24/20inch 12 Lunges Rest 3 Minutes 8 ... 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 Clean (10 x 1) 05/01/2015 (AMRAP – Rounds and Reps) Partner Workout 20 Minute AMRAP 20 Pull ups 20 Push up 20 Burpees Run 200m