CrossFit D.E.C.K – CrossFit Clean warm up (No Measure) 3 mins Shoulder mobility 3x 10 Arc to hollow 10 Power clean 10 Front Squat High-Hang Clean (12 Minute EMOM) 4 minutes light 4 minutes moderate 4 minutes find heavy 13/10/2015 2 rounds (2 Rounds ... Continue Reading

CrossFit D.E.C.K – CrossFit Eagle warm up (No Measure) 10 Eagles 10 Mountain Climbers 30 Sec top of Push up Run 100m 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 R ... Continue Reading

CrossFit D.E.C.K – CrossFit Arc power warm up (No Measure) 10 Arc to Hollow 10 Power Clean 10 Push up Power Clean (20 minutes to complete 6 x 3) Rest 2 Minutes between working set lifts, all are touch and go 19/02/2015 (AMRAP – Rounds and Reps ... 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 40 Kettle bell Snatch 30 Sit up 20 Kettle Bell 10 Bur ... Continue Reading

CrossFit D.E.C.K – CrossFit Samson warm up (No Measure) 3x 30 sec Samson Stretch 30 sec Mountain Climbers 30 sec Star Jumps Dips (3-5 Odd Minute In muscle hold) Handstand Walk (Even minute for meters) 12 Minutes Odd Minute Even Minute 17/02/2015 (AM ... Continue Reading