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

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x 10 Good Mornings 10 Power Cleans 10 Push Jerks Back Squat (3×5- 80%) 15 Minutes The Ben Smith complex (as pairs) (Time) Buy in 50 Toes to Bar 20 Rounds (1 for 1) 3 deadlifts 2 cleans 1 jer ... Continue Reading