CrossFit D.E.C.K – CrossFit Arc power warm up (No Measure) 10 Arc to Hollow 10 Power Clean 10 Push up5 min handstand practice 16/11/2015 (Time) For time in partners 50 Handstand Push ups 50 Toe to Bar 30 Push Jerk 70/ 45kg 30 m Walking lunge bar in ... Continue Reading

CrossFit D.E.C.K – CrossFit Air squat warm up (No Measure) 3x 30 sec Pass Through 30 sec Air Squat 30 sec Inch Worms3 x 30 Sec Hollow holds Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats

CrossFit D.E.C.K – CrossFit Warm-up 3x 30 sec Arc to Hollow 30 sec Mountain Climbers 30 sec Eagles Metcon (Time) Running Clock 0 – 8 Minutes 3 Rounds 5 Muscle ups / Pull ups – Push ups 25 Wall balls Rest any Remaining Time Metcon (Time) ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm up (No Measure) 3 x 10 Good Mornings 10 Air Squats 10 Push Press 50m shuttle 13/06/2015 partner (4 Rounds for reps) In Teams of 2 0 – 10 Minutes Amrap 50 Pull ups 50 Deadlift 80/ 55 kg 10 – 20 Minutes Amr ... Continue Reading

CrossFit D.E.C.K – CrossFit Moving warm up (No Measure) 3x 10 Jumping Squats 10 Meter high knees 10 Meter inch worms Wood (Time) 5 Rounds for time of: 400m Run 10 Burpee Box Jumps, 24″ 10 Sumo-Deadlift High-Pull. 95# 10 Thrusters, 95# Rest 1 M ... Continue Reading