CrossFit D.E.C.K – CrossFit Box warm up 2 (No Measure) 3 x 30 sec box hip stretch 30 sec kettle bell hang 30 sec lateral box step over Tabata Burpee Box Goblet (AMRAP – Reps) 8 Rounds Alternating Burpee Box Jumps Goblet Squats 16/12kg Saturday ... Continue Reading

CrossFit D.E.C.K – CrossFit Lizard warm up (No Measure) 3 x 10 eagles 5 Meter lizard walk Tabata Toe to Bar – Top of Push Up (AMRAP – Reps) Tabata Toe to Bar and Top of Push up Hold 8 Alternating Rounds 27/01/2017 Clean Lunge run (AMRAP ... Continue Reading

CrossFit D.E.C.K – CrossFit G’Day Mate (5 Rounds for calories) Mates workout 5 Rounds Max cals in 1 Minute 10 Strict Handstand Push ups 10 Strict Pull ups Max effort cals on bike Rest 3 mins G’Day Mate 2 (AMRAP – Rounds and Reps) I ... Continue Reading

CrossFit D.E.C.K – CrossFit Jamie (Time) 40 Minute Cap 800m Run 75 Wall balls 10/7kg 30 Power Snatch 60/40kg Rest 2 Minutes 3 Rounds 10 Burpee Box Jump 24/20inch 10 Ball slams 10 Goblet Squats with Ball Rest 2 Minutes 800m Run 30 Power Clean & ... 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 Volleybigball (No Measure) Two teams Wall ball over box Three per team Back Squat (20 Minutes 5 x 5 @ 75%) 23/11/2015 ski ... Continue Reading