CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Quadruped Crawl 3x 20m -weighted Deadlift (15 Minutes 5 x 1 @ 80 %) Happy Birthday 9th Becky (5 Rounds for reps) 5 Rounds For time In 3 Minutes 9 Dead lift 90/55kg 9 Burpees over Bar 100m run Max ... Continue Reading

CrossFit D.E.C.K – CrossFit Kids 5+ Activate and Mobilise (No Measure) Mobilities Frontal Plane claps Inchworm to chin upsies Downward dog opposite toe taps Plank scapular pushups Flat back leg extensions Kang Squats Single Leg deadlifts Metcon (AMR ... Continue Reading

CrossFit D.E.C.K – Competitor Training Kettlebell Flow – all holding kettlebell (No Measure) 30 seconds bottom of squat hold with KB 6 Jefferson curl -KB in arms,hang out at toes 10 Frog to extension -KB in arms 10 Cossack squat with KB 10 Goo ... Continue Reading

CrossFit D.E.C.K – CrossFit Squat Warm Up (No Measure) 30 Seconds bottom of the Squat mobility 10 x 1 Legged Kettle-bell Deadlifts 10 x Frog to extension 10 x Cossack Squats with light Kettle-bell Front Squat (15 Minutes 5 x 1 @ 80 %) Happy birt ... Continue Reading

CrossFit D.E.C.K – CrossFit 18. 7. 21 sunday (Time) 3 rounds 20 calorie row/ride 10 bar muscle ups 5 power clean and jerks *Increase weight each round Then 1-2-3-4-5-5-4-3-2-1 Ring muscle ups/X2 dips *30 double Unders between each set