CrossFit D.E.C.K – CrossFit Warm up 4 (No Measure) 3x 30 sec Samson Stretch 30 sec Mountain Climbers 30 sec Star Jumps Dips (3-5 Odd Minute In muscle hold) Handstand Walk (Even minute for meters) 12 Minutes Odd Minute Even Minute 17/02/2015 (AMRAP & ... Continue Reading

CrossFit D.E.C.K – CrossFit warm up 4 (No Measure) 3x 10 sec Air Squat 10 sec Push Press 10 sec Star Jumps Thruster (6 rounds) Every 2 Minutes For 6 Rounds 1x Clean Thruster 2x Push Press 3x Front Squat 16/02/2015 (AMRAP – Rounds and Reps) 12 ... Continue Reading

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 The Seven (Time) 7 Rounds of: 7 Handstand Push-ups 7 Thrusters, 135# 7 Knees-To-Elbows 7 Deadlifts, 245# 7 Burpees 7 Kettlebell Swings, 70# 7 ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm up 1 (No Measure) 10 Eagles 10 Mountain Climbers 30 Sec top of Push up Run 100m 13/02/2015 (3 Rounds for reps) 3 Minutes 200m Run 20 Sit ups 20 Plate Ground to Overhead Max Effort Burpee to Plate 3 Minute Rest 6 Minu ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm up 3 (No Measure) 10 Eagles 10 Push ups 20m Bear Crawl Turkish Get Up (10 mins ) Kettle Bell 300 (Time) For Time 25 V-Ups 50 Snatches (25 Left 25 Right) 25 Pushups 50 Swings 50 Burpees 50 Clean & Press (25 Left ... Continue Reading