CrossFit D.E.C.K – CrossFit Lunge warm up (No Measure) 3 x 10 Good morning 10 lunge pass trough 10 Shoulder Press 30/06/2017 32 minutes amrap (AMRAP – Rounds and Reps) 32 Minute AMRAP 4 pull ups 8 push ups 12 med ball cleans 16 ball front rack ... Continue Reading

CrossFit D.E.C.K – CrossFit Overhead warm up 2 (No Measure) 3x 30 sec Pass Through 30 sec Reverse pass through 30 sec Over Head Squat Hatch Cycle Back Squat (15 minutes Week7-2) 4 reps @ 70% 4 reps @ 75% 4 reps @ 80% 4 reps @ 85% 27/ ... Continue Reading

CrossFit D.E.C.K – CrossFit Power warm up (No Measure) 10 Hollow rocks 10 Power Clean 10 Push up 26/05/2021 (AMRAP – Reps) For Time 16 Power Clean 60/40 kg 16 Toe to Bar 800 m Run 8 Power Clean 70/ 45 kg 8 Pull ups 400m Run 4 Power Clean 80/ 5 ... Continue Reading

CrossFit D.E.C.K – At Home Training Warm-up (No Measure) 10 Mountain Climber with reach 10 Tall jumps 5 Inchworms 10 Downward dog toe taps 10 sec hollow hold 10 Side heel reach Repeat Metcon (Time) 3 Rounds 5 Object squats 10 reverse lunges 10 Shoul ... Continue Reading

CrossFit D.E.C.K – CrossFit Kids 5+ Warm-up (No Measure) 100 fast feet 10 Food Squats 10 Side to side jumps 10 Shoulder taps Metcon (AMRAP – Rounds and Reps) 3 x 4 minute rounds 5 calories bike 10 kettlebell deadlifts 20 dumbbell push press 4 ... Continue Reading