CrossFit D.E.C.K – CrossFit Three squat warm up (No Measure) 3 x 5 Squats toes forward 5 Squats toes in 5 Squats toes out Power Clean (10 Minute EMOM 3 reps build to Heavy) Clean and jerk ladder (AMRAP – Reps) 30 Minute Ladder 50/35kg-60/40kg- ... Continue Reading

CrossFit D.E.C.K – CrossFit Press warm up (No Measure) 3x 10 reps Pass Through 10 reps Push Press 10 reps Star Jumps Snatch Balance (15 Minutes 2RM) 14/12/2017 (Time) 12 ring muscle ups 12 snatch 70/45 kg 50 double unders 10 ring muscle ups 10 snatc ... Continue Reading

CrossFit D.E.C.K – Competitor Training Metcon (Calories) 10 min EMOM 5 cals on Assault Bike Rest Run 1600m Rest Tabata max calories on Rower Put Run time in comments

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 Ring Dips (5 minutes max effort ) Toes-To-Bar (5 minutes max effort set) 11/07/2017 dumbell fun (Time) For time 3 R ... Continue Reading

CrossFit D.E.C.K – CrossFit Kids 5+ Warm-up Warm up 4 (No Measure) 3x 10 good mornings 10 eagles 10 air squats Barbell practice 3 rounds each 10 deadlifts 3 rounds each 10 front squats 10 back squats Metcon (AMRAP – Reps) Sally up Goblet squat ... Continue Reading