CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Alternating Tabata Russian twists with plate Hollow plate transfers Power Clean (10 Minute EMOM- 70 %) 2 Power clean 1 Front Squat 2 Split Jerk 30/11/2018 (AMRAP – Reps) Every 4 Minutes for ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Alternating Tabata Flutter kicks Plank to push up transfers Snatch (3 Position Snatch- top down) 5 x 3 – work up to Heavy 1x high hang snatch 1x mid thigh snatch 1x snatch below the knees then 5 ... Continue Reading

CrossFit D.E.C.K – CrossFit Kids 5+ Warm-up (No Measure) Tabata Sit-ups Shuttles 5m Deadlift (15 Minutes to find a heavy set of 3 – good form) Teens Benchmark 2 (AMRAP – Rounds and Reps) Skill- Pull-ups Workout: 6 Rounds 10 Push Press 20 ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Tabata 5m forwards / backwards low hip bear crawls New Benchmark Metcon (Time) In Partners 20 Rounds (1 for 1) 5 Chest to bar Pull-ups 5 Power Clean and Jerk 60/40kg 10 Overhead Lunges 20/15kg Partner ... Continue Reading

CrossFit D.E.C.K – CrossFit Kids -5 Gymnastics Mobilites (No Measure) 5 controlled limb spins each way Wrists Elbows Shoulders Waist Knees Ankles 5 second hollow hold 5 second superman 5 second hollow hold 5 second superman 5 second plank Kids becom ... Continue Reading