CrossFit D.E.C.K – CrossFit Weight 70kg/50kg Front Squat (20mins to find 2 rep max) DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155# / 105# Warm-up 3 rounds 30sec on each Air squats Sansom St ... Continue Reading

CrossFit D.E.C.K – CrossFit warm up 5 (No Measure) 2 Min skipping 3x 10 Front Squats 10 Cleans 10 Split Jerks Clean and Jerk (20 Minutes To Find Heavy 1 Rep Max) Kalsu (Time) For time 100 Thrusters 60/40kg 5 Burpees at bottom of ever minute

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 30/01/2015 (Time) Run 400m 25 Kettle bell swings Run 400m 25 Wall balls Run 400m 25 Burpee Run 400m 25 Wall balls R ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm up 3 (No Measure) 10 Eagles 10 Push ups 20m Bear Crawl Push Press (20 Minutes To Find Heavy 2 Rep Max) 29/01/2015 (Time) 4 Rounds For Time 8 Handstand Push up/Push up 8 Dead lift 100/70kg 16 Lunges Rest 1 Minute

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 Pull-ups (5 Rounds) Double-Unders (5 Rounds) 10 Minutes Odd minute Even minute 28/01/2015 (AMRAP – Rounds and Reps) 18 Minute AM ... Continue Reading