CrossFit D.E.C.K – CrossFit warm up 8 (No Measure) 10 Air Squat 10 Power Clean 10 Push Press Deadlift (20 Minutes to complete 5 x 2) 20/03/2015 (AMRAP – Rounds and Reps) 15 Minute AMRAP 15 Burpees 12 Dead lift 50/35kg 9 Hang Power clean 50/35k ... Continue Reading

CrossFit D.E.C.K – CrossFit warm up 8 (No Measure) 10 Air Squat 10 Power Clean 10 Push Press Deadlift (20 Minutes to complete 5 x 2) 20/03/2015 (AMRAP – Rounds and Reps) 15 Minute AMRAP 15 Burpees 12 Dead lift 50/35kg 9 Hang Power clean 50/35k ... Continue Reading

CrossFit D.E.C.K – CrossFit warm up 7 (No Measure) 3x 10 Pass Through 10 Good morning 10 Power Snatch 19/03/2015 (Time) 5 rounds For Time 800m Run 15 Power Snatch 30/20kg 20 Back Squats 30/20kg

CrossFit D.E.C.K – CrossFit Warm up 1 (No Measure) 10 Eagles 10 Mountain Climbers 30 Sec top of Push up Run 100m Rope Climb (10 min ) Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-upsRest 5 mins Annie (Time) 50- ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm up 11 (No Measure) 3 mins Shoulder mobility 3x 10 Arc to hollow 10 Power clean 10 Front Squat12 Minute Odd Min Even Min Handstand Push-ups (odd minute 3 – 5 reps) Toes-To-Bar (even minute 5 – 10 reps) 17/ ... Continue Reading