CrossFit D.E.C.K – CrossFit Warm up push clean (No Measure) 3x 10 Push press 10 Power clean 10 Scorpians 09/06/2018 Saturday twos (Time) For Time in Pairs 3 Rounds 800 m Run 42 Kettlebell Swings 24/16 kg 24 Pull ups Then 60 Power Clean and Jerk 60/4 ... Continue Reading

CrossFit D.E.C.K – CrossFit 29/08/2016 Squat Run (Time) For time 400 m Run 45 Back Squats 50/35 kg 400m Run 30 Front Squats 50/35 kg 400m Run 15 Overhead Squats 50/35 kg 12 Min cap Power Snatch (12 minute EMOM) 4 Minutes 1 x Knee Pause Hi Pull 1 x H ... Continue Reading

CrossFit D.E.C.K – CrossFit Kids 5+ Warm-up (No Measure) airbike/ row relay Teens Week 6 (No Measure) Bear Complex- 5 sets Workout 30 Push-ups/ Handstand push-ups 30 toes to bar 30 Cal row/ Ride/ 800m run 30 Box step overs with 2x kettlebells 30 Ket ... Continue Reading

CrossFit D.E.C.K – CrossFit Box Stretch (No Measure) 3 x 30 sec box hip stretch 30 sec kettle bell hang 30 sec Nose to wall Handstand Hold Deadlift (20 Minutes 3 x 2 @ 90%) Metcon (6 Rounds for reps) 6 x 2 Minute Rounds In 2 minutes Row 300 m th ... Continue Reading

CrossFit D.E.C.K – CrossFit Deep Shoulder Warm-up (No Measure) 10 Shoulder Cranks (change plates) 10 single arm Kettlebell press (bell upwards- 5 each side) 10 Face-pulls Strict Toes-To-Bar (9 Minute Alternating EMOM) Ring Dips (9 Minute Alternating ... Continue Reading