CrossFit D.E.C.K – CrossFit Med ball warm up (No Measure) 3x 30 sec Top of Push up 30 sec Bottom of Squat with Med ball 30 sec Jumping Jacks Partner Saturday (AMRAP – Rounds and Reps) 30 Minute AMRAP 40 Burpee Box Jump 20″ 40 Kettle bell ... Continue Reading

CrossFit D.E.C.K – CrossFit Eagle warm up (No Measure) 10 Eagles 10 Mountain Climbers 30 Sec top of Push up 20/02/2015 (Time) For Time Run 800m 15 Handstand Push ups 15 Thrusters 20/15kg Run 400m 10 Handstand Push ups 10 Thrusters 20/15kg Run 200m 1 ... Continue Reading

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