CrossFit D.E.C.K – CrossFit Warm-up 3x 30 sec Arc to Hollow 30 sec Mountain Climbers 30 sec Eagles Metcon (Time) Running Clock 0 – 8 Minutes 3 Rounds 5 Muscle ups / Pull ups – Push ups 25 Wall balls Rest any Remaining Time Metcon (Time) ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm up (No Measure) 3 x 10 Good Mornings 10 Air Squats 10 Push Press 50m shuttle 13/06/2015 partner (4 Rounds for reps) In Teams of 2 0 – 10 Minutes Amrap 50 Pull ups 50 Deadlift 80/ 55 kg 10 – 20 Minutes Amr ... Continue Reading

CrossFit D.E.C.K – CrossFit Moving warm up (No Measure) 3x 10 Jumping Squats 10 Meter high knees 10 Meter inch worms Wood (Time) 5 Rounds for time of: 400m Run 10 Burpee Box Jumps, 24″ 10 Sumo-Deadlift High-Pull. 95# 10 Thrusters, 95# Rest 1 M ... Continue Reading

CrossFit D.E.C.K – CrossFit Snatch warm up (No Measure) 3x 10 Pass Through 10 Good morning 10 Power Snatch5 reps of complex with stick 2 x 5 with bar Overhead Squat (15 mins find heavy complex ) 1 x Power Snatch 2 x Overhead squat 06/03/2015 5 Round ... Continue Reading

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 Back Squat (20 Minutes 5 x 2 @ 75 %) 09/11/2015 Burpee Clean (Time) For Time 10 Burpee 30 Power Clean and Jerk 60 / 40 kg ... Continue Reading