CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Ethans and Pauls Stand back to back. When Ethan is called Pauls must try to tag the ethans, vice versa when Paul is called Ethans must tag the Pauls. 1 x Tag = 3 Burpees Happy Birthday Paul Taylor (Ti ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 5 Minutes mobility/ foam rollers/ bands/ plates 3 x 30 Seconds bottom of the squat 10 x hip sweepers 10 x Squat to extension 14/12/2018 (4 Rounds for weight) “Macho Man” 4 x 5 Minute EMOMS ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 x 10m Crab Walk Hips up 10 x Single leg Kettle-bell Deadlifts (LIGHT) 10 x Kettle-bell Windmills Deadlift (Every 30 Seconds for 5 Minutes) 1 x Tempo Deadlift – 60 % 3 Seconds up 3 Seconds ... Continue Reading

CrossFit D.E.C.K – CrossFit Kids 5+ Teens vs the Dweebs (Time) In groups of 3 vs Dweeb heads. Sub in 3 new teens each round. Coxy and Sir keep going. 1) 50 burpees 2) 100 front squats 40/20kg 3) 50 push-ups/ handstand push-ups 4) 100 kettlebell swin ... Continue Reading

CrossFit D.E.C.K – CrossFit Tabata – Strict toes to bar/ L – Sit Hang (No Measure) Alternate between -Strict Toes to bar – Hanging L – sit 12/12/2018 (Time) In Partners 80 Alternating Dumbbell Snatch 22.5/15kg 400m Run togeth ... Continue Reading