CrossFit D.E.C.K – CrossFit Warm up 9 (No Measure) 2 Mins Skipping 3 x 10 Arc To Hollow 10 Good Morning 10 Push Press Handstand Walk (On odd Minute max effort ) Double-Unders (On even Minute max effort ) 21/01/2015 (AMRAP – Rounds and Reps) 15 ... Continue Reading

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 Hang Snatch (20 Minutes To Find Heavy 3 Rep Max) 20/01/2015 (Time) For Time 12-9-6 Snatch 60/40kg Over head Squat 60/40kg Thruster 60/ ... Continue Reading

CrossFit D.E.C.K – CrossFit Football (No Measure) Arc to hollow Air Squat Power clean Push press Football Row (AMRAP – Reps) For Reps 2 minutes Row 300m Then Max Burpee Football Workout (Time) Partner Workout Run 200m 50 Clean and Jerks 50 Pul ... 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 Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# ... 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 16/01/2015 (Time) For Time Run 800m 3 Rounds 5 Push ups 10 Sit ups 15 Air squats Then Run 400m 3 Rounds 5 Push ups 10 Sit ups 15 A ... Continue Reading