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 29/09/2015 3 mins 24 run sit up slam balls (Time) Every 3 minutes for 24 Minute Complete 200m 15 Sit ups 20 ... 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 Ring Rows (Odd minute 5 x 3 – 5 reps) Ring Dips (Even minute 5 x 3 – 5 reps) 10 mins EMOM OR Muscle-ups (every 2 minute 3 ̵ ... Continue Reading

CrossFit D.E.C.K – CrossFit Overhead warm up (No Measure) 3x 30 sec Pass through 30 sec Over head Squat 30 sec Inch Worms Overhead Squat (15 min 5 x 3 @ 70 % focus on Form not weight) 20/01/2016 (Time) Buy In 150 Double Unders 21-15-9 Overhead S ... Continue Reading

CrossFit D.E.C.K – CrossFit Eagles warm up 2 (No Measure) 3x 30 sec Arc to Hollow 30 sec Eagles 30 sec Hip Pop ups Skills 3 11 minute EMOM 1st minute max effort strict pull ups 2nd minute max effort push ups 3rd minute max effort gymnastic crunches ... Continue Reading

CrossFit D.E.C.K – CrossFit Caruso (Time) For time 43 squat clean thrusters 40/30 kg 2k run 138 burpees 13 X 50m shuttles No time cap. Dig deep if not for Josh for someone you know.