CrossFit D.E.C.K – CrossFit Squat warm up (No Measure) 5 min Ankle Mobility 10 Good mornings 10 Air Squat 30 sec Inch Worms Back Squat (20 minutes 4 RM) 15/05/2015 (AMRAP – Rounds and Reps) 10 minute AMRAP 5 Power snatch 40/30kg 5 Over head sq ... Continue Reading

CrossFit D.E.C.K – CrossFit Power warm up (No Measure) 10 Hollow rocks 10 Power Clean 10 Push up 03/11/2015 Run Pull push power (Time) For time 800m Run 20 Pull ups 15 Push ups 10 Power Cleans 80 / 50 kg 15 Push ups 20 Pull ups 800m Run 15 min cap P ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up neck shoulder (No Measure) 3x 6 x Side plank arm raise Pull up hold 6 x look left look right 3 x partner hanging press Push Press (15 Minute 6 x 2 @ 85%) Allstar workout 6 (Time) For time 9 Front squats 70/50 ... Continue Reading

CrossFit D.E.C.K – CrossFit Sunday suggestion 3 (No Measure) 20 min EMOM Pick 4 movements to work on. Minute 5 is rest. I.e. Min 1: 8 chest to bar into 8 toes to bar Min 2: 1 heavy squat clean Min 3: 8 bar muscle ups Min 4: 1 heavy squat clean Min 5 ... Continue Reading

CrossFit D.E.C.K – CrossFit Chest warm up (No Measure) 3 x 10 x Wall openers 10 x Push ups 10 x Kang Squats Bench Press (15 Minutes 5 x 1 @ 90 %) Coxy (Time) In Partners Complete 100 Thrusters 60/40kg Bottom of Every 2nd Minute Run 200 m Togethe ... Continue Reading