CrossFit D.E.C.K – CrossFit Warm up 1 (No Measure) 10 Eagles 10 Mountain Climbers 30 Sec top of Push up Run 100m 13/03/2015 (5 Rounds for reps) 6 x 5 Minute AMRAP 3 Minutes Rest in-between each round 8 Deadlift 50/30kg 6 Hang power clean 50/30kg 4 F ... Continue Reading

CrossFit D.E.C.K – CrossFit warm up 7 (No Measure) 3x 10 Pass Through 10 Good morning 10 Power Snatch Snatch (20 E2MOM) Every 2 minutes for 10 rounds 2x Snatch Pull 1x Hang Snatch 1x Snatch 12/03/2015 (Time) 5 Rounds for Time Run 200m 10 Power Snatc ... Continue Reading

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 Jacks 11/03/2015 team (3 Rounds for reps) Teams of 3 3 rounds 6 Minute Clock in a Train 30 Cal Row 20 Burpees 10 m Walkin ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm up 9 (No Measure) 2 Mins Skipping 3 x 10 Eagles 10 Good Morning 10 Shoulder Press12 Minutes Odd minute Even minute Double-Unders (odd minute ) Handstand Push-ups (even minute 5 – 10 reps) 10/03/2015 (Time) For ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm up 11 (No Measure) 3 mins Shoulder mobility 3x 10 Arc to hollow 10 Power clean 10 Front Squat Front Squat (20 Minutes To Find Heavy 2 Rep Max) 09/03/2015 (AMRAP – Rounds and Reps) 5 Minute AMRAP 2 Cleans 80/55k ... Continue Reading