CrossFit D.E.C.K – CrossFit warm up 2 (No Measure) 3x 30 sec Arc to Hollow 30 sec Eagles 30 sec Hip Pop ups The Seven (Time) 7 Rounds of: 7 Handstand Push-ups 7 Thrusters, 135# 7 Knees-To-Elbows 7 Deadlifts, 245# 7 Burpees 7 Kettlebell Swings, 70# 7 ... 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 13/02/2015 (3 Rounds for reps) 3 Minutes 200m Run 20 Sit ups 20 Plate Ground to Overhead Max Effort Burpee to Plate 3 Minute Rest 6 Minu ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm up 3 (No Measure) 10 Eagles 10 Push ups 20m Bear Crawl Turkish Get Up (10 mins ) Kettle Bell 300 (Time) For Time 25 V-Ups 50 Snatches (25 Left 25 Right) 25 Pushups 50 Swings 50 Burpees 50 Clean & Press (25 Left ... 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 Jamie (Time) 40 Minute Cap 800m Run 75 Wall balls 10/7kg 30 Snatch 60/40kg Rest 2 Minutes 3 Rounds 10 Burpee Box Jump 24/20inch 10 Bal ... Continue Reading

CrossFit D.E.C.K – CrossFit warm up 8 (No Measure) 10 Air Squat 10 Power Clean 10 Push Press Handstand Walk (5 Minutes practice) Push Press (5 x 3 ) CrossFit Games Open 13.4 (AMRAP – Rounds and Reps) Complete AMRAP in 7 minutes of: 3 Clean and ... Continue Reading