CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 30 alternating table stretch then 5x extension to catch 10 power cleans 10 front squats 10 push jerk Clean (Every 30 Seconds for 6 Minutes (12 Rounds) 1 Squat clean 2 Front Squats 1 Push Jerk 65% ... Continue Reading

CrossFit D.E.C.K – CrossFit Kids 5+ Warm-up (No Measure) Zombies run….raaarg they are coming for you smelly teens. This time you have 9 minutes…. Teens week 3 term 3 (No Measure) Strength: Front Squats 5 x 5 superset immediately with 5 x ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) in Pairs 3x 10 Top of Push-up Skull pass 10 Iron chair Skull Pass 10 Hollow skeleton skull pass Deadlift (4 Rounds 3 reps every 2 minutes @ 80%) Obviously to get better at picking up coffins for t ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x 30 Seconds bottom of the squat 10x single leg glute bridges 10x alternating dead bugs Back Squat (10 x 2 – 80%) for FORM no heavier than 80% 20 Minutes 30/10/18 (AMRAP – Rounds ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x 10x kettlebell windmills 10x Alt arm and leg extension 10x snatch Happy birthday Melissa (Time) 6 rounds 3 bar muscle ups 8 Handstand push-ups Then 3 rounds 29 burpees 10 squat snatch 60/40kg 18 to ... Continue Reading