CrossFit D.E.C.K – CrossFit Arc power warm up (No Measure) 10 Arc to Hollow 10 Power Clean 10 Push up Ring Rows (odd minute 5 – 10 reps) Ring Push Up (Even minute 5 – 10 reps) Ring push up feet on box parallel with floor at bottom10 min ... 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 Malcom Battle (No Measure) 15 mins knock outle shuttles Single malcom Tyre Flip Relay (Distance) 10 Minutes In teams 25 meter tyre F ... 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 Jumps2 min wrist strech Handstand hold (8 Minute of minute on minute off) 4 attempts wall holds free standing Clean (8 Minute EMOM) ... Continue Reading

CrossFit D.E.C.K – CrossFit Eagle warm up (No Measure) 10 Eagles 10 Mountain Climbers 30 Sec top of Push up Run 100m 19/03/2015 (Time) 5 rounds For Time 800m Run 15 Hang Power Snatch 30/20kg 20 Back Squats 30/20kg

CrossFit D.E.C.K – CrossFit Press warm up (No Measure) 3x 10 reps Air Squat 10 reps Push Press 10 reps Star Jumps Split Jerk (15 min 3 x 2) 21/01/2015 (AMRAP – Rounds and Reps) 5 Minute AMRAP 5 Push ups 10 Push Press 50/35kg 15 Dead lift 50/35 ... Continue Reading