CrossFit D.E.C.K – CrossFit warm up 6 (No Measure) 3x 30 sec Top of Push up 30 sec Bottom of Squat with Med ball 30 sec Jumping Jacks 27/02/2015 (2 Rounds for reps) 10 min AMRAP Run 800m Then 20 Med Ball Cleans 20 Lateral jumps over ball 20 Over hea ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm up 9 (No Measure) 2 Mins Skipping 3 x 10 Eagles 10 Good Morning 10 Shoulder Press Shoulder Press (20 Minutes to complete 5 x 3) 26/02/2015 (Time) For time 100 Double Unders 60 Wall ball 30 Power Snatch 30/25kg 50 Dou ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm up 4 (No Measure) 3x 30 sec Samson Stretch 30 sec Mountain Climbers 30 sec Star Jumps 25/02/2015 (AMRAP – Rounds and Reps) 30 Minute AMRAP Run 400m 20 Shoulder to Overhead 30 Kettle bell Swings 40 Mountain Clim ... Continue Reading

CrossFit D.E.C.K – CrossFit warm up 6 (No Measure) 3x 30 sec Top of Push up 30 sec Bottom of Squat with Med ball 30 sec Jumping Jacks Partner Saturday (AMRAP – Rounds and Reps) 30 Minute AMRAP 50 Burpee Box Jump 50 Toe to Bar 50 Med Ball Clean ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm up 1 (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 Run 2 ... Continue Reading