CrossFit D.E.C.K – CrossFit Samson warm up (No Measure) 3x 30 sec Samson Stretch 30 sec Mountain Climbers 30 sec Star Jumps Back Squat (20 Minutes 3 RM) 2021 Bikes (3 Rounds for reps) 4 x 3 min Rounds Ride 12/8 Cals 5 Ball Squats 45/30 kg 10 Meter W ... Continue Reading

CrossFit D.E.C.K – CrossFit Thruster warm up (No Measure) 10 Power Clean 10 Front Squats 10 Push Press Power Clean (10 minutes EMOM (2 Reps)) 24/02/2015 (2 Rounds for reps) 4 Minute AMRAP 4 Dead lift 120/80kg 10 Burpee Box Jumps 16 Lunges Rest 3 min ... Continue Reading

CrossFit D.E.C.K – CrossFit Kids 5+ Mobilities #2 (No Measure) Mobilities:- Wrists Elbows Shoulders Palms up and down Twists Hip Sweepers Ankle spins Brain bursts Air squats Warm that little big soul (No Measure) 30 seconds each Tall Jumps Windmill ... Continue Reading

CrossFit D.E.C.K – CrossFit Overhead warm up (No Measure) 3x 30 sec Pass through 30 sec Over head Squat 30 sec Inch Worms Overhead Squat (20 minutes 5 x 3) Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats

CrossFit D.E.C.K – CrossFit Sunday optional (Time) 10-1 Power clean Front squat Push press Burpee pull-up/bar touch