CrossFit D.E.C.K – CrossFit Med ball warm up (No Measure) 3x 30 sec Top of Push up 30 sec Bottom of Squat with Med ball 30 sec Jumping Jacks Wall ball run EMOM (No Measure) 10 min EMOM 10 partner wall balls odd minute 100m run even minute Burnout (A ... Continue Reading

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 5 x 2 @ 85%) 28/11/2015 dead push fun (Time) Partner workout for time 20-18-16-14-12-10-8-6-4-2 De ... Continue Reading

CrossFit D.E.C.K – CrossFit Shoulder press warm up (No Measure) 2 Mins Skipping 3 x 10 Eagles 10 Good Morning 10 Shoulder Press Shoulder Press (15 Minuters 5 x 5 work to heavy) 11/04/2016 power front jerk bupee (AMRAP – Rounds and Reps) 15 min ... Continue Reading

CrossFit D.E.C.K – CrossFit Jumping Warm up (No Measure) 3 x Jumping Squats Tuck Roll outs Lateral Jumps 09/04/2016 partner cindy jerk (Time) Complete in partners one round each at a time 10 rounds of Cindy 5 Pullups 10 push-ups 15 air squats Then 2 ... Continue Reading

CrossFit D.E.C.K – CrossFit Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Sna ... Continue Reading