CrossFit D.E.C.K – CrossFit Box warm up 2 (No Measure) 3 x 30 sec box hip stretch 30 sec kettle bell hang 30 sec lateral box step over 16/09/2016 12 min 3 x 4 (AMRAP – Rounds) Every 3 minutes for 4 rounds 10 Unbroken Overhead head squats 60/40 ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 60 shoulder Wall circles each side 2x 10 hanging shoulder activations 30 second handstand hold 3 inch worms Skills test One round only 0-2 minutes 1 Max effort Strict Toes to Bar 2-4 minutes 1 Max eff ... Continue Reading

CrossFit D.E.C.K – CrossFit Clean warm up (No Measure) 3 mins Shoulder mobility 3x 10 Pass Through 10 Power clean 10 Front Squat Front Squat (20 Minutes 4 x 2 @ 75 %) 08/08/2016 Hopper Workout 1 (Calories) In teams of 4 100 Cal Row 100 Med ball ... Continue Reading

CrossFit D.E.C.K – CrossFit Press warm up (No Measure) 3x 10 reps Pass Through 10 reps Push Press 10 reps Star Jumps Push Jerk (15 Minutes 5 x 3+ 2) 5 sets @ 70% of push jerk 3 x push press 2 x push jerk 18-08-2016 Burpee Swing DT (Time) 3 Round ... Continue Reading

CrossFit D.E.C.K – CrossFit Squat warm up (No Measure) 5 min Ankle Mobility 10 Good mornings 10 Air Squat 30 sec Inch Worms Back Squat (20 Minutes 4 x 2 @ 80 %) 12-9-2016 (Time) 10 Snatch 50/35kg 10 Bar Muscle Ups/ x2 push-up 8 Snatch 60/40kg 8 ... Continue Reading