CrossFit D.E.C.K – CrossFit Air squat warm up (No Measure) 3x 30 sec Pass Through 30 sec Air Squat 30 sec Inch Worms 16/01/2015 (Time) For Time Run 800m 3 Rounds 5 Push ups 10 Sit ups 15 Air squats Then Run 400m 3 Rounds 5 Push ups 10 Sit ups 15 Air ... Continue Reading

CrossFit D.E.C.K – CrossFit Bear warm up (No Measure) 10 Eagles 10 Push ups 20m Bear Crawl 22/01/2016 1 (AMRAP – Rounds and Reps) 6 Minute Ascending Ladder 2- 4 -6- 8-10 etc Power Snatch 60 / 40 kg Back Squat 60 / 40 kg Burpee over bar 22/01/2 ... Continue Reading

CrossFit D.E.C.K – CrossFit Snatch warm up (No Measure) 3x 10 Pass Through 10 Good morning 10 Power Snatch Hang Power Snatch (5 Min EMOM – 5 Min Find 2RM) 5 Minutes EMOM @ 60 % 2 x Power Snatch with 2 sec pause at top of Knee 2 x Hang Powe ... Continue Reading

CrossFit D.E.C.K – CrossFit Shoulder press warm up (No Measure) 2 Mins Skipping 3 x 10 Eagles 10 Good Morning 10 Shoulder Press Handstand Push-ups (3 x Max Effort ) 20/01/2016 (Time) Buy In 150 Double Unders 21-15-9 Overhead Squat 50 / 35 kg Kettle ... 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 Worms1 Minutes balancing on left leg 1 Minutes balancing on right leg Back Squat (20 Minutes 4 x 4 @75% with 4 Sec Ecentric ) 1 ... Continue Reading