CrossFit D.E.C.K – CrossFit Moving 2 (No Measure) 3 x 10 m high knees 10 m Lunges 10 m Karioka Walking mystery (Time) For time

CrossFit D.E.C.K – CrossFit Optional Sunday wod (Time) 5 Rounds 12 Burpees 9 strict Handstand push-ups 6 Bar Muscle Ups 3 Snatch 70/50kg

CrossFit D.E.C.K – CrossFit Kids 5+ Benchmark WOD Enliven DECK Challenge (AMRAP – Reps) Alternating Tabata Burpees Slam Balls 7kg Benchmark WOD Enliven DECK Challenge (Time) 10-9-8-7-6-5-4-3-2-1 Kettlebell swings Goblet squats

CrossFit D.E.C.K – CrossFit Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Sna ... 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 06/04/2018 bike fun (5 Rounds for time) 5 Rounds of 4 minutes 15/10 cals 15 Kettle bells 24/16 kg 15 Dumbell H ... Continue Reading