CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x 10 Eagles 10 Scorpions 3x inchworms Deadlift (8 Minute EMOM) 2 Reps @ 80% 23/03/2018 (Time) 21-15-9-15-21 Burpees over bar Deadlifts 80/55kg 15 Minute Cap

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 Rounds 45 Seconds bottom of the squat with plate 15 Seconds rest Back Squat (3-3-3- 85%) 22/03/2018 (Time) Buy in 10 Squat Snatch 70/50kg 10 Rounds 6 Pistols/ 12 Air Squats 6 Chest to Bar Pull-u ... Continue Reading

CrossFit D.E.C.K – CrossFit Kids 5+ Warm-up (No Measure) Rig races Then RETEST 2 minute burpee challenge Crossfit teens: deadlift (No Measure) Work up to a heavy in 8 minutes. 18.4 – Hand stand push up Skill 21-15-9 Deadlifts Push-ups (hand re ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 Minutes ankle pole mobility 2 Minutes Banded shoulder mobility Clean and Jerk (10 EMOM- 75%) 2 Cleans 1 Push Press 1 Push Jerk 21/03/2018 (AMRAP – Reps) 10 Minute Ascending Ladder 1 Squat ... Continue Reading

CrossFit D.E.C.K – CrossFit Hard-core 1 (No Measure) 3 Rounds 10 Slow controlled floor sweepers straight into 20 Flutter Kicks (can rest between sets but not movements) 3 Rounds 20 second L sit hanging hold/ knee raise hold into x10 Hanging L Sit fl ... Continue Reading