CrossFit D.E.C.K – CrossFit shoulder stretch (No Measure) 5 minutes Shoulder mobility Band Arc to Hollow Overhead warm up (No Measure) 3x 30 sec Pass through 30 sec Over head Squat 30 sec Inch Worms Double-Unders (odd minute) Toes-To-Bar (5-10 even ... Continue Reading

CrossFit D.E.C.K – CrossFit Stretch (No Measure) 5 Minutes Ankle Mobility Med ball slow controlled squat Thruster warm up (No Measure) 10 Air Squat 10 Power Clean 10 Push Press Thruster (12 Minute EMOM ) 1 x Squat Clean Thuster 2 x Thuster 13/04/201 ... Continue Reading

CrossFit D.E.C.K – CrossFit Circuit Warm Up (No Measure) 3 rounds 30 sec Inch Worms 30 sec Star Jumps 30 Sec Slow Controlled Squat At the end of 3 rounds run 100m Partner saturday 1 (AMRAP – Rounds and Reps) 4 x 10 m sprints each Then 12 Minut ... 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 100mjumping lunge eye level full Split Jerk (15 Minutes 2RM) 10/04/2015 1 (AMRAP – Rounds and Reps) 10 Minutes AMRAP 5 Burpees 10 B ... Continue Reading

CrossFit D.E.C.K – CrossFit Thruster warm up (No Measure) 10 Air Squat 10 Power Clean 10 Push Press Chest-To-Bar Pull-ups (10 Minutes complete 3 max effort sets) 20/02/2015 (Time) For Time Run 800m 15 Handstand Push ups 15 Thrusters 20/15kg Run 400m ... Continue Reading