CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Tabata Handstand hold Bottom of squat Push Press (8 X 2 -85%) 15 minutes With friends like these (AMRAP – Rounds and Reps) 30 minute partner AMRAP 40 double dumbbell thrusters 200m dumbbell ... Continue Reading

CrossFit D.E.C.K – CrossFit Kids 5+ Crossfit Teens- Row relay warm up (No Measure) In teams: 3 Rounds each row 300m 20m Burpee broad jumps run 200m as soon as one team mate is off the rower the next team mate may begin. Crossfit Teens: 800m Stores C ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 5 minutes plate mobility Back Squat (7-7-7 – 80%) 07/03/2018 dead ballz (AMRAP – Rounds and Reps) 18 minute AMRAP 9 deadlifts 110/80kg 18 wallballs 9/7kg Every 3 minutes complete 3 bar ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) In partners 3 rounds 1oom run while one partner holds hollow (then swap) 20m wheelbarrow each Tabata Ab-cessory work (AMRAP – Reps) Alternate between Sit-ups Gymnastics Crunches 06/03/2018 (Time ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x 10 leg swings each side 10 air squats 1 second hold at bottom 10 cleans Clean (To get weight for Workout) Squat it (Time) 5-4-3-2-1 Squat cleans – 80% 1 rep max Ring Muscle ups OR 2x Ring ... Continue Reading