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 Front Squat (15 minutes 3 x 1 @ 90 %) CrossFit Games Open 15.1 (AMRAP – Rounds and Reps) 9-Minute AMRAP of: 15 Toes ... Continue Reading

CrossFit D.E.C.K – CrossFit Circuit Warm Up (No Measure) 3 rounds 30 sec Inch Worms 30 sec Star Jumps 30 Sec Slow Controlled Squat At the end of 3 rounds run 100m Circuit 1 (AMRAP – Rounds and Reps) 4 Minute AMRAP 10 Push up 10 Kettle bell swi ... Continue Reading

CrossFit D.E.C.K – CrossFit Med ball warm up (No Measure) 3x 30 sec Top of Push up 30 sec Bottom of Squat with Med ball 30 sec Jumping Jacks Power Clean (12 EMOM) 0 – 4 min 2 x clean pull 1 x Power clean @ 70 % 4 – 8 min 1 x Clean pu ... Continue Reading

CrossFit D.E.C.K – CrossFit Air squat warm up (No Measure) 3x 30 sec Pass Through 30 sec Air Squat 30 sec Inch Worms 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 6 wall climbs 10 ... Continue Reading

CrossFit D.E.C.K – CrossFit Arc power warm up (No Measure) 10 Arc to Hollow 10 Power Clean 10 Push up Double-Unders (max effort odd minute ) score best round Pull-ups (5 x with 5 sec hold even minute) 10 min EMOM odd min even min 26/08/2015 (Time) 2 ... Continue Reading