CrossFit D.E.C.K – CrossFit Shoulder press warm up (No Measure) 2 Mins Skipping 3 x 10 Eagles 10 Good Morning 10 Shoulder Press2 Minutes Split Jerk Practice Split Jerk (15 Minutes 5 x 2 @ 80 %) 28/10/2015 (Time) 5 Rounds For time 200m Run 6 Powe ... 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 27/10/2015 1 (Time) Perform for Time 30-20-10 Kettlebell Swings 24/16kg Hand release Burpees 10 min cap 27/10/2015 2 (AMRAP – ... 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 Worms5 Minutes with Bar only going through complex Overhead Squat (8 min EMOM) All 8 Rounds @ 70% 1 x Power Snatch 1 X Hang Snatch 2 x ... Continue Reading

CrossFit D.E.C.K – CrossFit Thruster warm up (No Measure) 10 Power Clean 10 Front Squats 10 Push Press Deadlift (20 Minutes to complete 5 x 2) 20/03/2015 (AMRAP – Rounds and Reps) 15 Minute AMRAP 15 Burpees 12 Dead lift 50/35kg 9 Hang Power cl ... Continue Reading

CrossFit D.E.C.K – CrossFit Samson warm up (No Measure) 3x 30 sec Samson Stretch 30 sec Mountain Climbers 30 sec Star Jumps Kelly (Time) 5 Rounds for time of: 400m Run 30 Box Jumps, 24” / 20” 30 Wall-Ball Shots, 20# / 14#