CrossFit D.E.C.K – CrossFit Warm up 2 (No Measure) 5 min Ankle Mobility 10 Good mornings 10 Air Sqaut 30 sec Inch Worms 06/01/2015 (3 Rounds for reps) Partner Workout 4 Minute AMRAP 4 Deadlift 100/70kg 8 Box Jump 24/20inch 12 Lunges Rest 3 Minutes 8 ... 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 Clean (10 x 1) 05/01/2015 (AMRAP – Rounds and Reps) Partner Workout 20 Minute AMRAP 20 Pull ups 20 Push up 20 Burpees Run 200m

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 Jacks3 mins skipping Metcon (Time) IN TEAMS OF 2 COMPLETE 50 Handstand push ups 100 Clean and Jerks 60/40 200 Wall Balls ... 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 Metcon (Time) 2 x Malcolm Rest 4 min Metcon (AMRAP – Rounds) 10 Min 10 Power Cleans 60/40 15 Deadlifts 60/40 20 Kettlebell Swing ... Continue Reading

CrossFit D.E.C.K – CrossFit warm up 7 (No Measure) 3x 10 Pass Through 10 Good morning 10 Power Snatch CrossFit Games Open 13.1 (AMRAP – Rounds and Reps) 17-Minute AMRAP of: 40 Burpees to a 6″ target 30 Snatches, 75# / 45# 30 Burpees to a ... Continue Reading