CrossFit D.E.C.K – CrossFit Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Sna ... Continue Reading

CrossFit D.E.C.K – CrossFit Kids 5+ Warm-up (No Measure) House keeping: – WODIFY!!!!!! In pairs 3 x 100m run/ hollow hold 100m run/ bottom of squat 100m run/ plank hold Back Squat (Find a 3RM) 15 Minutes Teen Benchmark 1 (Time) for time 15 Pow ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x 10 Power clean 10 Push Jerk 10 Arch to hollow The Danosaurus (Time) 2 Rounds 11 Power clean and Jerks 50/35kg (month) 22 chest to bar pull-ups 2 Rounds 11 Power clean and Jerk 70/50 kg 22 toes to b ... Continue Reading

CrossFit D.E.C.K – CrossFit Kids -5 Warm-up (No Measure) Inch worm squat walk Wall climb hold Kids become their own King Swings (No Measure) 4 rounds, as a group 5 Kettlebell goblet squats 5 Kettlebell russian swings Midline and squat control Snatch ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 x 10 Push Press 10 Split Jerk 10 Side Plank Twists Push Press (3 x 5 – 75 %) 20 Minutes for Push press + Split Jerk Sets Split Jerk (3 x 3 – 80 %) 20 Minutes for Push Press + Spl ... Continue Reading