CrossFit D.E.C.K – CrossFit Power warm up (No Measure) 10 Hollow rocks 10 Power Clean 10 Push up Power Clean (20 minutes to work to heavy in 6 x 3) Rest 2 Minutes between working set lifts, all are touch and go 19/02/2015 (AMRAP – Rounds and R ... 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 18/02/2015 (AMRAP – Rounds and Reps) 30 Minute AMRAP 50 Wall ball 10/7 kg 40 Kettle bell Snatch 24/16 kg 30 Toe to Bar ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up neck shoulder (No Measure) 3x 6 x Side plank arm raise Pull up hold 6 x look left look right 3 x partner hanging press Dips (3-5 Odd Minute In muscle hold) Handstand Walk (Even minute for meters) 12 Minutes Odd Mi ... Continue Reading

CrossFit D.E.C.K – CrossFit Press warm up (No Measure) 3x 10 reps Pass Through 10 reps Push Press 10 reps Star Jumps Thruster (6 rounds) Every 2 Minutes For 6 Rounds 1x cluster 2x Push Press 3x Front Squat 16/02/2015 (AMRAP – Rounds and Reps) ... Continue Reading

CrossFit D.E.C.K – CrossFit Sunday Suggestion (Time) 500m Row/ 1km Ride 3x 20 Dumbbell Hang Power Clean and Jerk 30 Squats 40 Double Unders 500m Row/1km Ride