CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Tabata (alternate) Hollow hold handstand hold Skills Warm up (No Measure) 3 x 30 sec Bottom of Dip Swing 30 Sec Ring Row 30 Sec Hand Stand Shoulded tap Handstand Walk (4 Min EMOM- max distance unbroke ... Continue Reading

CrossFit D.E.C.K – CrossFit Kids 5+ Warm-up (No Measure) The ZOMBIES have come. All that stands between the END OF THE WORLD is a bunch of rowdy teenagers. Take the reinforcements to the front line in an 800m Stores carry. Front Squat (12 minutes) 4 ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x 10 Good mornings 10 Egg flips 10 Glute raises Deadlift (5 Minute EMOM) x 3 reps – 70% Terrible twos (Time) In Pairs 50 Deadlifts 80/55kg 200m run 100 Kettlebell swings 24/16kg 200m run 50 ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 x 10 light Dumbbell renegade rows 10 hang power snatch 10 Snatch Snatch (5 x 3 – 75%) reset each rep. NOT touch and go Then 3 x 3 snatch pulls (touch an go). Add 10kg Your score will be yo ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 Minutes ankle mobility 400m Run Front Squat (3 Rep Max) Work up to a heavy 3 rep max 20 Minutes 12/3/18 (AMRAP – Rounds and Reps) 12 Minute AMRAP 12 Thrusters 43/30kg 12 Burpees over bar 12 To ... Continue Reading