CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x 10 good mornings 10 arch to hollow 10 jumping squats 2.9.18 optional Sunday (No Measure) 50 hollow rocks 40 chest to bar pull-ups 30 power clean 70/50kg 20 front squats 15 bar muscle ups 2/9/18 opt ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 4 minutes of skipping. Every 2nd trip – 4 duck walk steps (2 forward 2 backwards) 4 snatch with stick 01/09/2018 (Time) 30 handstand push-ups Then 5 rounds 3 snatch 70/50kg 6 ring muscle ups 9 b ... Continue Reading

CrossFit D.E.C.K – CrossFit Kids 5+ Warm up (No Measure) 3 x 10 Good Mornings 10 Air Squats 10 Push Press 50m shuttle Saved by the Barbell (AMRAP – Reps) 3 rounds for max reps 1 minute of burpees 1 minute of wall ball shots 1 minute of deadlif ... Continue Reading

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