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 Skills Warm up (No Measure) 3 x 30 sec Bottom of Dip Swing 30 Sec Ring Row 30 Sec Hand Stand Shoulded tap Bac ... Continue Reading

CrossFit D.E.C.K – CrossFit Kids 5+ Sunday is funday but if you wana sweat (AMRAP – Rounds and Reps) 20 AMRAP 1 snatch 80/55kg 2 box jumps 36/32″ 3 ring muscle ups 200m run

CrossFit D.E.C.K – CrossFit

CrossFit D.E.C.K – CrossFit Volleybigball (No Measure) Two teams Wall ball over box Three per team Bench Press (5-4-3-2-1-1-1) 70/75/80/85% then 3x attempts to find a heavy 13/04/2018 hand dead hang pull (Time) 5 Rounds For Time 6 Strict Handsta ... Continue Reading

CrossFit D.E.C.K – CrossFit Kids 5+ Warm-up (No Measure) Grab the cone flags race Knock out The wodlympics (No Measure) Winner gets a prize! no cheating! We will be watching. Wod 1 800m run Wod 2 3 rounds 10 knee raises 10 burpees 10 kettlebell swin ... Continue Reading