CrossFit D.E.C.K – CrossFit Lizard warm up (No Measure) 3 x 10 eagles 5 Meter lizard walk Bench Press (20 Minutes 3 x 6 @ 75%) 31/08/2018 bikes (3 Rounds for reps) 3 x 4 Minute Rounds Ride 400/ 300 m 20 Air Squat 15 Push Up Max Aternating Single ... Continue Reading

CrossFit D.E.C.K – CrossFit Kids 5+ Warm-up (No Measure) Balls and feet- 800m Run every minute set ball down and complete 16 feet to ball Teens T2 week 5 (No Measure) Deadlifts – work to a moderate weight then for 6 minutes complete 1 lift wit ... Continue Reading

CrossFit D.E.C.K – CrossFit Dead warm up 3 (No Measure) 3x 10 Good mornings 10 Eagles 10 Jumping jacks Deadlift (20 Minute 5 x 5 @ 75%) Happy Birthday Corey (Time) For Time 30 Toe to Bar 8 00 m Run 20 Deadlift 18 Hang Clean 14 Push Jerk Weight 7 ... Continue Reading

CrossFit D.E.C.K – CrossFit Squat warm up (No Measure) 5 min Ankle Mobility 10 Good mornings 10 Air Squat 30 sec Inch Worms Back Squat (20 minutes 4 RM) 15/05/2015 (AMRAP – Rounds and Reps) 10 minute AMRAP 5 Power snatch 40/30kg 5 Over head sq ... Continue Reading

CrossFit D.E.C.K – CrossFit Power warm up (No Measure) 10 Hollow rocks 10 Power Clean 10 Push up 03/11/2015 Run Pull push power (Time) For time 800m Run 20 Pull ups 15 Push ups 10 Power Cleans 80 / 50 kg 15 Push ups 20 Pull ups 800m Run 15 min cap P ... Continue Reading