CrossFit D.E.C.K – CrossFit Saturday Partner ball run (Time) Partner work out 10 x 10 meter shuttle with ball 12/9 kg 16 lateral jumps over ball 10 meter shuttle with ball One full round each Then 1600 meter Ball carry 60 Front squats 40/30 kg 60 Bu ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm up push clean (No Measure) 3x 10 Push press 10 Power clean 10 Scorpians 14/09/2018 run push (10 Rounds for reps) 10 x 2 minute rounds Run 200 m ( rest remaining time of 1minute ) 10 m lunge walk Max Effort Push Press ... Continue Reading

CrossFit D.E.C.K – CrossFit Kids 5+ Warm-up (No Measure) Zombie Carry- under 10 MInutes or the zombies win and the only way to cure the disease is to complete 500 burpees as a class Teens Week 7 Term 2 (No Measure) Strength Front squat 6 X 2 work to ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 x 30 seconds max effort air bike Bench Press (3 x 5 – 75%) 15 minutes Not a day over 60 (Time) 3 rounds 9 ring muscle ups/ 9 ring rows+ 9 ring dips 11 deadlifts 120/90kg 37 kettlebell swin ... Continue Reading

CrossFit D.E.C.K – CrossFit Skills warm 2 (No Measure) 3 x 30 sec Hollow hold 30 sec Superman hold 30 sec Shoulder taps L-Sit Pull-ups (6 Minute Alternating EMOM ) Strict Toes-To-Bar (6 Minute Alternating EMOM ) Clean your toes (Time) 5 rounds 10 ha ... Continue Reading