CrossFit D.E.C.K – CrossFit warm up 2 (No Measure) 3x 30 sec Arc to Hollow 30 sec Eagles 30 sec Hip Pop ups Dips (3-5 Odd Minute In muscle up hold) Handstand Walk (Even minute for meters) 12 Minutes Odd Minute Even Minute 29/01/2015 (Time) 4 Rounds ... Continue Reading

CrossFit D.E.C.K – CrossFit warm up 3 (No Measure) 3x 30 sec Power Clean 30 sec Over Head Squat 30 sec Good Morning Bear Complex (20 Minutes To Find Heavy 1 Rep Max) Power Clean Front Squat Push Press Back Squat Second Push Press 02/03/2015 (AMRAP & ... Continue Reading

CrossFit D.E.C.K – CrossFit 27/02/2015 (2 Rounds for reps) 10 min AMRAP Run 800m Then Amrap 20 Med Ball Cleans 20 Lateral jumps over ball 20 Over head lunges Run 200m with ball Rest 5 minutes 10 min AMRAP Run 800m Then Amarp 20 Med Ball Cleans 20 La ... Continue Reading

CrossFit D.E.C.K – CrossFit warm up 6 (No Measure) 3x 30 sec Top of Push up 30 sec Bottom of Squat with Med ball 30 sec Jumping Jacks 27/02/2015 (2 Rounds for reps) 10 min AMRAP Run 800m Then 20 Med Ball Cleans 20 Lateral jumps over ball 20 Over hea ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm up 9 (No Measure) 2 Mins Skipping 3 x 10 Eagles 10 Good Morning 10 Shoulder Press Shoulder Press (20 Minutes to complete 5 x 3) 26/02/2015 (Time) For time 100 Double Unders 60 Wall ball 30 Power Snatch 30/25kg 50 Dou ... Continue Reading