CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Chantelle!!!!!! (Time) 6 rounds 13 chest to bar pull-ups 4 hang power cleans 80/60kg 2 front squats 400m run Then 95 dumbbell box step ups (alt legs) 22.5/15kg 30 minute cap Ab 3 (No Measure) 2 rounds ... Continue Reading

CrossFit D.E.C.K – CrossFit Skills warm 2 (No Measure) 3 x 30 sec Hollow hold 30 sec Superman hold 30 sec Shoulder taps L-Sit Pull-ups (6 Minute Alternating EMOM ) Strict Toes-To-Bar (6 Minute Alternating EMOM ) 12/04/2019 (AMRAP – Rounds and ... Continue Reading

CrossFit D.E.C.K – CrossFit Bear warm up (No Measure) 10 Eagles 10 Push ups 20m Bear Crawl 11/04/2019 bikes’n balls (6 Rounds for time) 6 x 3 min Rounds Ride/Row 12/8 Cals 5 Ball Squats 45/30 kg 10 Meter Walk with ball 5 Ball Squats 45/30 kg 1 ... Continue Reading

CrossFit D.E.C.K – CrossFit Moving 2 (No Measure) 3 x 10 m high knees 10 m Lunges 10 m Karioka 16/04/2018 Chalk (6 Rounds for reps) 3 Rounds Every 5min Run 400m 15 Power Snatches 40/30 kg Max TTB in remaining time Then 3 Rounds Every 5min Run 400m 1 ... Continue Reading

CrossFit D.E.C.K – CrossFit Kids 5+ Mobilites (No Measure) 5 controlled spins each way Wrists Elbows Shoulders Waist Knees Ankles 5 second plank 10 Brain bursts (opposite arm & leg) 5 second plank 5 second hollow hold 10 dead bugs 5 second holl ... Continue Reading