CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x 2x toe muscle ups 20 single skips 10 power snatch 1/6/18 (Time) 30 handstand push-ups 15 ring muscle ups 60 double Unders 20 handstand push-ups 10 ring muscle ups 40 double Unders 10 handstand push ... Continue Reading

CrossFit D.E.C.K – CrossFit Regoinals Linda 2018 (Time) For Time 10 -1 Reps In teams of 3 For Saftey Deadlift 80/55 kg Bench Press 60/40 kg Clean 60/40 kg Rx + dead 134/100 kg bench 88/61 kg clean 66/48 kg

CrossFit D.E.C.K – CrossFit Kids 5+ Warm-up (No Measure) In pairs 2 Rounds 1 Runs 100m while 1 holds plank 1 Runs 100m while 1 holds iron chair 1 Runs 100m while 1 holds hollow positon. Teens Week 5 (No Measure) Skill: The L sit L sit wars Front Squ ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up bar hand (No Measure) 2x 10 arch to hollow 10 handstand hold alt hand lifts 100m run Push Press (15 minutes 3 x 2 @ 90 %) 30/05/2018 4 x 5 minute (4 Rounds for reps) 4 x 5 Minute Rounds Round 1 + 3 Run 200m 30 ... Continue Reading

CrossFit D.E.C.K – CrossFit Squat warm up (No Measure) 5 min Ankle Mobility 10 Good mornings 10 Air Squat 30 sec Inch Worms Three squat warm up (No Measure) 3 x 5 Squats toes forward 5 Squats toes in 5 Squats toes out Back Squat (20 Minutes 5 x 4 @ ... Continue Reading