CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 100 Calorie air bike as teams 02/03/2018 (Time) In Pairs 200 Slam balls *1 Partner runs 200m while partner 2 works* 100 Sit ups (syncro clap at top) 200 Kettlebell swings 24/16kg *1 partner runs 200m ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x 10 jump to split 10 eye level split jerks 10 split jerks Split Jerk (3-3-3- 85%) 15 Minutes Nice girls (Time) 3 Rounds for Time 50 Air Squats 21 Sit ups 30 Ball slams 10/7 kg Nastier Girls Cros ... Continue Reading

CrossFit D.E.C.K – CrossFit Kids 5+ Warm-up (No Measure) Suicide Sprint relay Teens Week 4 (No Measure) Recap The Pull-up -arch to hollow Tabata Pull-ups Floor Sweepers Lift The Split Jerk – sticks out -Jump to position -lunge press -eye level ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Tabata Iron Chair Hold med ball wall touches Hollow hold with med ball (go light) Crossfit.com 240218 (coxy please please please) (Time) 10 Rounds 1 Power Snatch 84/55kg (rx+) 3 Overhead Squats 15 Min ... Continue Reading

CrossFit D.E.C.K – CrossFit Box warm up 2 (No Measure) 3 x 30 sec box hip stretch 30 sec kettle bell hang 30 sec lateral box step over Skills warm 2 (No Measure) 3 x 30 sec Hollow hold 30 sec Superman hold 30 sec Shoulder taps Dawn Stanton (AMRAP &# ... Continue Reading