CrossFit D.E.C.K – CrossFit Hip warm up (No Measure) 3 Rounds 10 Scorpions 10 Left leg hip Pulse 10 Right leg Hip Pulse 30 Sec Glute Bridge Deadlift (20 Minutes 3RM Not Touch and Go) 09/06/2016 pull wall jump (AMRAP – Rounds and Reps) 8 Minute ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up snatch 4 (No Measure) 5 Minutes ankle mobility 3x 10 Pass Through 10 Power Snatch 10 Overhead Squat Overhead Squat (6 Minute EMOM) All at 75% 1 x Pause Hi pull 2 x Power Snatch 2 x Overhead Squat 28/07/2015 (T ... Continue Reading

CrossFit D.E.C.K – CrossFit Kids 5+ Warm-up (No Measure) Tunnel ball wars Testing Week! (No Measure) strength 15 Minutes to find a 1 rep deadlift Benchmark Workout Helenish 3 Rounds for time 200m Run 21 Kettlebell Swings 12 Pull-ups BREAK in partner ... Continue Reading

CrossFit D.E.C.K – CrossFit Ring Warm up (No Measure) 3 x Ring support 15 seconds Progression: Banded holds 3 x Bar tuck pull to invert x 5 Progression: Heels to bum – knees to chest 29/06/2016 Team (Time) For time Teams In Train complete: 2 p ... Continue Reading

CrossFit D.E.C.K – CrossFit Box warm up 2 (No Measure) 3 x 30 sec box hip stretch 30 sec kettle bell hang 30 sec lateral box step over Front Squat (20 Minutes 6 x 2 @85%) 20/06/2016Push Kettle Dead Skip (Time) 3 Rounds For time 15Push ups 30 Ket ... Continue Reading