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

CrossFit D.E.C.K – CrossFit Snatch warm up (No Measure) 20 leg and arm plank lifts 10 slow pushup to extension 20 handstand scapula raises 3x 10 Pass Through lunge twist 10 Power Snatch 10 overhead squats Snatch (20 E2MOM) Every 2 minutes for 10 rou ... Continue Reading

CrossFit D.E.C.K – CrossFit Mobility Flow (No Measure) 60-60 Shoulder Rotations 10 Wall Angels 30 sec pec stretch either sides Roll down in to 2x inch worms 3 way wrist press, back/side/forward 30 sec side squat with thoracic twist 1:1 Mountain clim ... Continue Reading

CrossFit D.E.C.K – CrossFit Shoulder press warm up (No Measure) 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 Tim ... Continue Reading

CrossFit D.E.C.K – CrossFit Kids 5+ Mobilities #2 (No Measure) Mobilities:- Wrists Elbows Shoulders Palms up and down Twists Hip Sweepers Ankle spins Brain bursts Air squats Metcon (Time) 5 rounds 5x Single leg B deadlift each leg 5x Pistol squat to ... Continue Reading