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

CrossFit D.E.C.K – CrossFit Skills Warm up (No Measure) 3 x 30 sec Bottom of Dip Swing 30 Sec Ring Row 30 Sec Hand Stand Shoulded tap Front Squat (15 Minutes 5 x 2 (2 sec pause )) 04/04/2018 hand sit wallball (AMRAP – Rounds and Reps) 10 Minut ... Continue Reading

CrossFit D.E.C.K – CrossFit Kids 5+ Warm-up (No Measure) Sled relay warm up Push Press (10 minutes work to a heavy 5-4-3-2-1) Crossfit teens week 10 (No Measure) 10-1 Burpee box Jumps Thrusters then 3 Rounds 1 Rope climb 200m run teens week 10 (No M ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x 10 Good mornings 10 one legged deadlifts (5 each side) with kettlebell 10 Scorpions 03/04/18 (Time) Swinging DT 5 rounds 15 Pullups 12 deadlifts 9 hang power cleans 6 shoulder to overhead Weight 70 ... Continue Reading