CrossFit D.E.C.K – CrossFit Thruster warm up (No Measure) 10 Air Squat 10 Power Clean 10 Push Press Turkish Get Up (10 minutes EMOM) 27/03/2015 (3 Rounds for reps) 3 x 5 minute AMRAP 3 Minute Rest Between 10 Push ups 10 Power Snatch 30/40kg 20 Alter ... 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 Deadlift (20 minutes 5 x 5) 30/01/2015 (Time) Run 400m 50 Kettle bell swings Run 400m 50 Wall balls Run 400m 50 Burpee Run 40 ... 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 Front Squat (3 x 5) CrossFit Games Open 13.5 (AMRAP – Rounds and Reps) 4 Minute AMRAP of: 15 Thrusters, 100#/65# 15 Chest-To-Bar ... 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 Shoulder Press (15 Minutes 5 x 5) 24/03/2015 (Time) For Time 100 Burpee Box Jumps

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 Clean (10 Rounds Every 90 Sec) 1x Clean 2x Front Squat 2x Spilt Jerk Nasty Girls (Time) 3 Rounds for time of: 50 Air Sq ... Continue Reading