CrossFit D.E.C.K – CrossFit Three squat warm up (No Measure) 3 x 5 Squats toes forward 5 Squats toes in 5 Squats toes out Run Run Run wall ball pull push (Time) For Time Run 1600 m 80 Wall Ball 10/7 kg 80 Kettle bell swings 24/16 kg Run 800 m 40 Med ... 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 5 x 5 @ 70 %) Regionals 2018 event 3 (Time) For Time 9 Muscle ups 5 m Handstand Walk/ ... Continue Reading

CrossFit D.E.C.K – CrossFit Shoulder press warm up (No Measure) 2 Mins Skipping 3 x 10 Eagles 10 Good Morning 10 Shoulder Press Push Jerk (15 Minutes work to Heavy 1rep) 27/01/2017 100 push Press +kettle (Time) For Time 100 Push Press 50/35 kg Every ... Continue Reading

CrossFit D.E.C.K – CrossFit Kids 5+ Warm-up (No Measure) In pairs 3x 200m med ball runs each. (1 for 1) Teens week 3 term 2 (No Measure) Lifting complex 3 deadlifts 2 power cleans 1 push press Workout 1/2 Cindy 5 pull-ups 10 pushups 15 squats Skill: ... Continue Reading

CrossFit D.E.C.K – CrossFit Squat warm up 3 (No Measure) 1 Minute couch stretch each side 3x 10 eagles 10 bottom of squat figure 8’s 10 Hip sweepers Back Squat (20 Minute 4 x 4 @ 80 %) Power Snatch (10 Minutes Heavy ) then 80 % for wor ... Continue Reading