CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x 10 arch to hollow 10 mountain climbers 10 kosak squats 100m run 08/09/2018 (Time) In partners 100 double dumbbell burpee deadlifts 80 toes to bar 60 hang squat cleans 70/50kg 40 ring muscle ups/ 40 ... Continue Reading

CrossFit D.E.C.K – CrossFit shoulder skill warm up (No Measure) 2 rounds for quality 30 Second right side plank 30 Seconds left side plank 30 Second tuck to invert 30 Seconds press to handstand on wall 30 Seconds hanging L sit Cindy (AMRAP – R ... Continue Reading

CrossFit D.E.C.K – CrossFit Overhead warm up (No Measure) 3x 30 sec Pass through 30 sec Over head Squat 30 sec Inch Worms Overhead Squat (20 minutes 6 x 2 @ 85 %) Isabel (Time) For Time: 30 Snatches, 135# / 95#Weight 61/43 kg

CrossFit D.E.C.K – CrossFit Kids 5+ Warm-up (No Measure) Sled relay Teens Term 2 Week 6 (No Measure) Skill- Midline development Tabata plate twists Workout: 2 Rounds 20 power clean 200m run 20 Toes to rings 200m run 20 push press 200m run 20 Sit-ups ... Continue Reading

CrossFit D.E.C.K – CrossFit Clean and Jerk warm up (No Measure) 3x 5 Front Squats 5 Cleans 5 Push press 5 Split Jerks Clean and Jerk (20 Minutes For Heavy) 5 Minute Warm up 5 Minutes work to 5 reps @75% 5 Minutes work to 3 reps @85% 5 Minute ... Continue Reading