CrossFit D.E.C.K – CrossFit warm up 1 (No Measure) 3x 30 sec Pass through 30 sec Over head Squat 30 sec Inch Worms Overhead Squat (15 Minutes 6 Sets x 2 Reps ) 16/03/2015 (Time) 3 Rounds For Time 12 Air Squat 12 Push up 9 Med Ball Cleans 9 Sit ups 6 ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm up 2 (No Measure) 5 min Ankle Mobility 10 Good mornings 10 Air Squat 30 sec Inch Worms CrossFit Games Open 15.3 (AMRAP – Reps) 14-Minute AMRAP of: 7 Muscle-ups 50 Wall-Ball Shots, 20# / 14# 100 Double-Unders Cr ... 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 13/03/2015 (5 Rounds for reps) 6 x 5 Minute AMRAP 3 Minutes Rest in-between each round 8 Deadlift 50/30kg 6 Hang power clean 50/30kg 4 F ... Continue Reading

CrossFit D.E.C.K – CrossFit warm up 7 (No Measure) 3x 10 Pass Through 10 Good morning 10 Power Snatch Snatch (20 E2MOM) Every 2 minutes for 10 rounds 2x Snatch Pull 1x Hang Snatch 1x Snatch 12/03/2015 (Time) 5 Rounds for Time Run 200m 10 Power Snatc ... 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 11/03/2015 team (3 Rounds for reps) Teams of 3 3 rounds 6 Minute Clock in a Train 30 Cal Row 20 Burpees 10 m Walkin ... Continue Reading