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 Partner Saturday (AMRAP – Rounds and Reps) 30 Minute AMRAP 50 Burpee Box Jump 50 ... Continue Reading

CrossFit D.E.C.K – CrossFit Clean and Jerk warm up (No Measure) 3x 10 Front Squats 10 Cleans 10 Split Jerks Clean and Jerk (15 Minutes 1RM) 01/05/2015 (Time) 20 Minute AMRAP 5 Muscle ups 10 Burpee 20 Box jump

CrossFit D.E.C.K – CrossFit Stretch (No Measure) 5 Minutes Ankle Mobility Med ball slow controlled squat Front Squat (15 Minutes 5 x 3 @ 80%) sunday (AMRAP – Rounds and Reps) 15 minute AMRAP 10 burpees 20 power cleans 60/40kg 30 double und ... Continue Reading

CrossFit D.E.C.K – CrossFit Bear warm up (No Measure) 10 Eagles 10 Push ups 20m Bear Crawl Snatch Balance (15 Minutes 5 x 1 @ 70%) Out of rack 3 x Snatch Grip Push Press 1 x Snatch Balance Handstand Walk (10 min EMOM) Practice Walks, Holds or Wa ... Continue Reading

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 Back Squat (15 Minutes 5 x 2 @ 70%) Clean (10 min E2MO2M) 3 x Clean pull 3 x Hang Clean @ 75% 26/02/2015 (Time) ... Continue Reading