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 Warm-up (No Measure) 3 x 10 x single leg toe taps 10 x eagles 10 x kosak squats Deadlift (every 30 Seconds for 10 Rounds) 2 Reps at 70 % *Lower second rep to the ground* 08/11/18 (3 Rounds for reps) 3 x 3 Minute AMRAP ... Continue Reading

CrossFit D.E.C.K – CrossFit Kids 5+ Warm-up (No Measure) Discuss comp stretch out 3x each 150m row Box hurdles run Comp Prep Fun Day (No Measure) Wod 1 30m kettlebell lunge 2 x 8/6kg 30 Kettlebell box step overs 30m Kettlebell lunge Wod 2 3 Rounds 2 ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 60 Shoulder Rotations 30 banded lat pull-downs 2 x 5 upside down kettlebell press each side strict ttb/hspu skills (No Measure) 3 Rounds for Quality Pick a number strict toes to bar 15 Hollow Rocks pi ... 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 ... Continue Reading