CrossFit D.E.C.K – CrossFit 29/09/2016 hand sit air run (Time) 10 Rounds For Time 10 Handstand Push ups 15 Sit ups 20 Air Squats 400m Run 40 min cap

CrossFit D.E.C.K – CrossFit Kids 5+ Warm-up (No Measure) Sally likes to burp Teens week T2 week 3 (No Measure) Bench press 5 X 3 Immediately after max effort 150m run * Must have spotter* Workout in pairs 30 clean and jerk (1 for 1) Then 12 rounds 1 ... Continue Reading

CrossFit D.E.C.K – CrossFit Overhead warm up 2 (No Measure) 3x 30 sec Pass Through 30 sec Reverse pass through 30 sec Over Head Squat Back Squat (20 minutes hatch W 7-2) 4 reps @ 70% 4 reps @ 75% 4 reps @ 80% 4 reps @ 85% 29/06/2017 ... 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 ) 27/06/2017 skip lunge swing pull (AMR ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 5 Minutes Ankle Mobility 3x 10 Arch to Hollows 10 air Squats 10 good Mornings Front Squat (6 X 3 – 60%) 2 second pause at bottom position Allstar Workout 1 (AMRAP – Rounds and Reps) Te ... Continue Reading