CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x (3rd with barbell) 5x segmented clean pulls 10x front squats 5x dip balance bottom and top 5 X push jerk Clean and Jerk (Every 30 seconds for 6 minutes) 1 segment clean pull 1 power clean 1 jerk 70 ... Continue Reading

CrossFit D.E.C.K – CrossFit Skills warm up (No Measure) Banded shoulder mobility Then 2x each side 30 seconds thread the needle 3x 3 strict toes to bar 20 second L-sit hang 6 hollow rocks 20 second hollow hold 9 Stadler leg lifts Happy birthday Kimb ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 x 1 Lap Kangaroo Hops 1/2 Lap Emu walks 1/2 Lap Great Barrier Reef Crab Walks 1 lap Koala crawls Straya Mate (Time) Grab ya’self a mate 3x 50 Get the Frizbee Unstuck 50 Pick up the Esky and Op ... Continue Reading

CrossFit D.E.C.K – CrossFit Open gym (No Measure) 1-8 Ring muscle ups / 2-16 Ring Dips 8-1 Hang power cleans 95/65kg Rest 2 mins 24-18-12 Chest to bar pull-ups Toes to bar Double dumbbell shoulder to overhead 2×22.5/15kg Rest 2 minutes then 5x ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 200m Run Then 3x 10m Lunge and Reach 10m Backward Lunge 10m Sumo Squat walk 10m Hip Stretch 10m duck walk 10m Inch Worm Walshy 142 (Time) 71 Back Squats 40/30kg Then 3x 800m Run in vest or with 9/7kg ... Continue Reading