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

CrossFit D.E.C.K – CrossFit warm up 4 (No Measure) 3x 10 sec Air Squat 10 sec Push Press 10 sec Star Jumps Back Squat (20 Minutes To Find Heavy 3 Rep Max) 27/01/2015 (3 Rounds for reps) 2 Minute AMRAP Accending Ladder 3 Clean and Jerk 3 Burpee 6 Cle ... Continue Reading

CrossFit D.E.C.K – CrossFit Australia day (No Measure) 3x 10 arc to Hollow 10 Mountain Climber 10 Kettle bell Deadlift Mc Donald & Galaghar (Time) 2 Rounds for time 200m Run 16 Kettlebell Swings 24/16kg 16 Pull ups 16 Front Squats 50/30kg Then ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up 30 sec Samson Stretch 30 sec Overhead Squat 30 sec Pass Through Thiry’s (AMRAP – Reps) AMRAP 40 Minutes 30 Box Jumps 30/24 inc 30 Chest to Bar 30 Kettlebell Swings 32/24kg 30 Walking Lunges 40/30kg 30 ... 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 Big Dub (Time) For Time: 10 Wall climbs 30 OH squats 60/40kg 1600m Run 8 wall climbs 20 OH squats 75/50kg 800m Run ... Continue Reading