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 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 ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm up 2 (No Measure) 5 min Ankle Mobility 10 Good mornings 10 Air Squat 30 sec Inch Worms Back Squat (20 Minutes to complete 5 x 3) Nasty Girls (Time) 3 Rounds for time of: 50 Air Squats 7 Muscle-ups 10 Hang Power Clean ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm up 9 (No Measure) 2 Mins Skipping 3 x 10 Arc To Hollow 10 Good Morning 10 Push Press Handstand Walk (On odd Minute max effort ) Double-Unders (On even Minute max effort ) 21/01/2015 (AMRAP – Rounds and Reps) 15 ... Continue Reading

CrossFit D.E.C.K – CrossFit warm up 1 (No Measure) 3x 30 sec Pass through 30 sec Over head Squat 30 sec Inch Worms Hang Snatch (20 Minutes To Find Heavy 3 Rep Max) 20/01/2015 (Time) For Time 12-9-6 Snatch 60/40kg Over head Squat 60/40kg Thruster 60/ ... Continue Reading

CrossFit D.E.C.K – CrossFit Football (No Measure) Arc to hollow Air Squat Power clean Push press Football Row (AMRAP – Reps) For Reps 2 minutes Row 300m Then Max Burpee Football Workout (Time) Partner Workout Run 200m 50 Clean and Jerks 50 Pul ... Continue Reading