CrossFit D.E.C.K – CrossFit Press warm up (No Measure) 3x 10 reps Pass Through 10 reps Push Press 10 reps Star Jumps Thruster (6 rounds) Every 2 Minutes For 6 Rounds 1x cluster 2x Push Press 3x Front Squat 16/02/2015 (AMRAP – Rounds and Reps) ... Continue Reading

CrossFit D.E.C.K – CrossFit Sunday Suggestion (Time) 500m Row/ 1km Ride 3x 20 Dumbbell Hang Power Clean and Jerk 30 Squats 40 Double Unders 500m Row/1km Ride

CrossFit D.E.C.K – CrossFit Eagles warm up 2 (No Measure) 3x 10 Arc to Hollow 10 Eagles 10 Single leg Glute bridge The Stella (Time) 6 Rounds 6 Strict Handstand Push-ups 6 Thrusters 60/40 kg 6 Toes to Bar 6 Deadlifts 100/70 kg 6 Burpees 6 Pull-ups

CrossFit D.E.C.K – CrossFit Eagle warm up (No Measure) 10 Eagles 10 Mountain Climbers 30 Sec top of Push up 13/02/2015 (3 Rounds for reps) 3 Minutes 200m Run 20 Sit ups 20 Plate Ground to Overhead Max Effort Burpee to Plate 3 Minute Rest 6 Minutes 2 ... Continue Reading

CrossFit D.E.C.K – CrossFit Clean and Jerk warm up (No Measure) 3x 5 Front Squats 5 Cleans 5 Push press 5 Split Jerks Split Jerk (15 Minutes Heavy Complex) 1 x Clean 2 x Front Squat 1 x Split Jerk Kimbo (3 Rounds for reps) 2 AMRAP 8 Minutes 1 Thrust ... Continue Reading