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 Fun Day (AMRAP – Rounds and Reps) Team Workout Buy in 100 Pull ups 1 wall climb ... Continue Reading

CrossFit D.E.C.K – CrossFit Thruster warm up (No Measure) 10 Air Squat 10 Power Clean 10 Push Press Deadlift (20 Minutes to complete 5 x 2) 20/03/2015 (AMRAP – Rounds and Reps) 15 Minute AMRAP 15 Burpees 12 Dead lift 50/35kg 9 Hang Power clean ... Continue Reading

CrossFit D.E.C.K – CrossFit Samson warm up (No Measure) 3x 30 sec Samson Stretch 30 sec Mountain Climbers 30 sec Star Jumps Kelly (Time) 5 Rounds for time of: 400m Run 30 Box Jumps, 24” / 20” 30 Wall-Ball Shots, 20# / 14#

CrossFit D.E.C.K – CrossFit Thruster warm up (No Measure) 10 Air Squat 10 Power Clean 10 Push Press Deck Bear Complex (15 Minutes 3RM) Power Clean Front Squat Split Jerk Back Squat Split Jerk 04/06/2015 (Time) 5 Rounds For Time 10 Left Arm Kettle be ... Continue Reading

CrossFit D.E.C.K – CrossFit shoulder stretch (No Measure) 5 minutes Shoulder mobility Band Arc to Hollow 30 Muscle-Ups (Time) 30 muscle-ups for time10 min time cap Scale 30 ring row 30 ring dips in lots of 5 03/06/2015 (Time) For time 9 Hang power s ... Continue Reading