CrossFit D.E.C.K – CrossFit Three squat warm up (No Measure) 3 x 5 Squats toes forward 5 Squats toes in 5 Squats toes out Front Squat (15 Minutes 4 x 5 @ 65%) 13/07/2017 (AMRAP – Rounds and Reps) 30 Minute Ladder 50/35 – 60/40 – ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 x 10 Shoulder taps 10 x Lunge to extension 10 Side plank twists AB 5 (No Measure) 200 Plank Kettle-bell Taps *ever break complete 8 V-ups* 6 Minute Cap Bench Press (15 Minutes 5 x 3 @ 80%) 24/11 ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 200m Jog 20 Calf Pumps then complete the SPRINT workout Sprint (Time) For time 20/15 calorie Ride 400m Run 50 Double Unders 13/02/2019 (Time) 10-1 Shoulder to Overhead 70/45kg Push up Box jumps 24/20& ... Continue Reading

CrossFit D.E.C.K – CrossFit Kids 5+ Moibilities #2 (No Measure) Mobilities:- Wrists Elbows Shoulders Palms up and down Twists Hip Sweepers Ankle spins Brain bursts Air squats Tabata KiDs Term 2 (AMRAP – Reps) Wall Climbs Monkey Holds/ knee rai ... Continue Reading

CrossFit D.E.C.K – CrossFit Ab 3 (No Measure) 2 rounds for quality 15 hollow rocks 15 v-ups 30 sit-ups 30 second plank 6 minute cap Deadlift (20 Minutes 8 x 2 @ 70 %) 04/06/2019 40/20 Chipper (Time) For Time 20 Burpees 40 Goblet Squats 24/16 kg ... Continue Reading