CrossFit D.E.C.K – CrossFit Bug warm up (No Measure) 3 x 5 Left leg Bridge March 5 Right Leg Bridge March 10 Alternating Dead Bug 30 sec Top of push up Dips (odd minute 5-10 reps) Chest-To-Bar Pull-ups (even min 5-10 reps) 12 minute EMOM Tabata Slam ... Continue Reading

CrossFit D.E.C.K – CrossFit Arc power warm up (No Measure) 10 Arc to Hollow 10 Power Clean 10 Push up 10/04/2015 2 (AMRAP – Reps) 5 Minute Max effort Power Clean 80/50kg 05/08/2015 (AMRAP – Rounds and Reps) 20 Minute AMRAP 400m run 5 Pow ... Continue Reading

CrossFit D.E.C.K – CrossFit Dead warm up (No Measure) 3x 10 Jumping squats 10 push ups 10 deadlifts Deadlift (15 mins 5 x 2 @ 80 %) 15/01/2015 (3 Rounds for reps) 2 Minute AMRAP 2 Muscle up 4 Power Snatch 40/30kg 8 Overhead Squat 40/30kg Rest 2 ... 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 Push Press (20 mins 5 x 5 @75 %) 100 Burpee Box Jumps (Time) For Time 100 Burpee Box Jumps20 min cap

CrossFit D.E.C.K – CrossFit Clean warm up (No Measure) 3 mins Shoulder mobility 3x 10 Arc to hollow 10 Power clean 10 Front Squat Saturday Partner Fun (3 Rounds for reps) In Partners In 8 Minutes Complete Run 800m 4 Rounds of Cindy (5 pull up,10 pus ... Continue Reading