CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 Minutes Plate mobility then 3 x Y, T, A – 10x second hold 10x Tightrope squats Snatch technique Clean and Jerk Technique broomstick then barbell Olympic Lifting Total (Total Weight) Snatch (1 ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm up but not (2 Rounds for reps) 2 rounds 30 second max calories air bike Not Goodbye just see ya later- Bye Elders (AMRAP – Rounds and Reps) 5 rounds 400m kettlebell farmers carry 1 X 32 / 24kg 12 pull-ups / 6 r ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 Minutes banded Shoulder Mobility 2 x 200m Runs – 50 % -75 % L-Sit Pull-ups (6 EMOM – alternating) Strict Toes-To-Bar (6 EMOM – alternating) 05/12/2018 (Time) 20 Toes to bar ... Continue Reading

CrossFit D.E.C.K – CrossFit Kids -5 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 become their own ... Continue Reading

CrossFit D.E.C.K – CrossFit Ab Challenge 2 (No Measure) Warm up: 5 Rounds for quality 10 Hollow Rocks 10 V-ups 30 Second bottom of squat plate hold 6 Minute cap Back Squat (4 – 4 – 3 – 3 – 3 – 80 %) All Sets at no m ... Continue Reading