CrossFit D.E.C.K – CrossFit Warm-up 30 sec Samson Stretch 30 sec Overhead Squat 30 sec Pass Through Thiry’s (AMRAP – Reps) AMRAP 40 Minutes 30 Box Jumps 30/24 inc 30 Chest to Bar 30 Kettlebell Swings 32/24kg 30 Walking Lunges 40/30kg 30 ... 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 Big Dub (Time) For Time: 10 Wall climbs 30 OH squats 60/40kg 1600m Run 8 wall climbs 20 OH squats 75/50kg 800m Run ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm up 2 (No Measure) 5 min Ankle Mobility 10 Good mornings 10 Air Squat 30 sec Inch Worms Back Squat (20 Minutes to complete 5 x 3) Nasty Girls (Time) 3 Rounds for time of: 50 Air Squats 7 Muscle-ups 10 Hang Power Clean ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm up 9 (No Measure) 2 Mins Skipping 3 x 10 Arc To Hollow 10 Good Morning 10 Push Press Handstand Walk (On odd Minute max effort ) Double-Unders (On even Minute max effort ) 21/01/2015 (AMRAP – Rounds and Reps) 15 ... Continue Reading

CrossFit D.E.C.K – CrossFit warm up 1 (No Measure) 3x 30 sec Pass through 30 sec Over head Squat 30 sec Inch Worms Hang Snatch (20 Minutes To Find Heavy 3 Rep Max) 20/01/2015 (Time) For Time 12-9-6 Snatch 60/40kg Over head Squat 60/40kg Thruster 60/ ... Continue Reading