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 18/04/2015 event 1 (Time) 2 Teams 2 per team 10 Hand stand pushup 10 Pull up 10 Front ... Continue Reading

CrossFit D.E.C.K – CrossFit Bear warm up (No Measure) 10 Eagles 10 Push ups 20m Bear Crawl Regionals 2014 6 (Time) For time: 50-calorie row 50 box jump overs, 24 / 20 in 50 deadlifts, 80 / 55 kg 50 wall-ball shots, 10 / 7 kg 50 ring dips 50 wall-bal ... 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 Front Squat (20 minutes 6 x 3) Chest-To-Bar Pull-ups (10 minutes to complete 3 max effort set) 16/04/2015 (Time) For time Run ... Continue Reading

CrossFit D.E.C.K – CrossFit Press warm up (No Measure) 3x 10 sec Air Squat 10 sec Push Press 10 sec Star JumpsPush Jerk jumping Lunge eye level split split Push Press (20 minutes take 5 attempts for heavy complex) 1 x Push Press 2 x Push Jerk 3 x Sp ... Continue Reading

CrossFit D.E.C.K – CrossFit shoulder stretch (No Measure) 5 minutes Shoulder mobility Band Arc to Hollow Overhead warm up (No Measure) 3x 30 sec Pass through 30 sec Over head Squat 30 sec Inch Worms Double-Unders (odd minute) Toes-To-Bar (5-10 even ... Continue Reading