CrossFit D.E.C.K – CrossFit Circuit Warm Up (No Measure) 3 rounds 30 sec Inch Worms 30 sec Star Jumps 30 Sec Slow Controlled Squat At the end of 3 rounds run 100m Filthy Fifty (Time) For Time: 50 Box jumps, 24″ 50 Jumping pull-ups 50 Kettlebel ... Continue Reading

CrossFit D.E.C.K – CrossFit Dead warm up (No Measure) 3x 10 Jumping squats 10 push ups 10 deadlifts Handstand Push-ups (odd minute 5 – 10 reps/seconds) Strict/kipping/holds Ring Rows (even minute 5 – 10 reps) 10 minute EMOM 29/05/2015 (T ... 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 (20 Minutes 6 x 2 Working to heavy) 1 x Snatch grip BTN Split Jerk 2 x Overhead squat 28/05/2015 (AMRAP – ... 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 Tabata Slam ball and Sit up (AMRAP – Reps) 8 Minute Tabata Slam ball 10/7 kg sit up alternating ever round for 16 round 27/05/ ... Continue Reading

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) 26/05/2015 (2 Rounds for reps) 5 minute AMRAP 10 Clean and jerk 50/35 kg 10 Pull ups r ... Continue Reading