CrossFit D.E.C.K – CrossFit Arc power warm up (No Measure) 10 Arc to Hollow 10 Power Clean 10 Push up Back Squat (15 Minutes 2RM) sunday (AMRAP – Rounds and Reps) 15 minute AMRAP 10 burpees 20 power cleans 60/40kg 30 double unders 21/01/2015 ( ... Continue Reading

CrossFit D.E.C.K – CrossFit Snatch warm up (No Measure) 3x 10 Pass Through 10 Good morning 10 Power Snatch Snatch (E2MOM 6 Minutes) 3 x Power Snatch 3 x Snatch @ 70 % Overhead Squat (E2MOM 4 minutes) 3 x Push Press 3 x Over head Squat @ 75% ... Continue Reading

CrossFit D.E.C.K – CrossFit Clean and Jerk warm up (No Measure) 2 Min skipping 3x 10 Front Squats 10 Cleans 10 Split Jerks Split Jerk (15 Minutes 3 x 5 @ 75%) Front Squat (15 Minutes 3 x 5 @ 75%) 20/04/2015 (AMRAP – Rounds and Reps) 9 ... Continue Reading

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 18/04/2015 event 1 (Time) 2 Teams 2 per team 10 Hand stand pushup 10 Pull up 10 Front ... Continue Reading

CrossFit D.E.C.K – CrossFit Bear warm up (No Measure) 10 Eagles 10 Push ups 20m Bear Crawl Regionals 2014 6 (Time) For time: 50-calorie row 50 box jump overs, 24 / 20 in 50 deadlifts, 80 / 55 kg 50 wall-ball shots, 10 / 7 kg 50 ring dips 50 wall-bal ... Continue Reading