CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x 10 power cleans 10 front squats 10 push jerks 10 arch to hollow Team Randy Savage (Time) In partners 5 rounds 12 power cleans 70/45kg 12 front squats 12 push jerk 10 toes to bar 10 chest to bar pul ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 minutes ankle mobility 3 X 5 x snatch pull 5 x Power Snatch 5 x snatch drops 5 x overhead squat 5 x full snatch Snatch (8 minute EMOM) 1 x hang snatch 1 x snatch Build to heavy 22/11/2019 push jump ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x 10 x Frog bridges 10 x Good mornings 10 x Split squat each leg Seal pose and fist pumps mandatory for maximum fun. Extra points for wearing wacky socks. Deadlift (15 minutes 6 X 2 – 80% ) ... Continue Reading

CrossFit D.E.C.K – CrossFit Mobilites (No Measure) 5 controlled spins each way Wrists Elbows Shoulders Waist Knees Ankles 3 Rounds 10 Second plank Right 10 Bird Dog (opposite arm & leg) 10 Second plank Left 10 Second hollow hold 10 Dead bugs 10 ... Continue Reading

CrossFit D.E.C.K – CrossFit Kids 5+ Moibilities #2 (No Measure) Mobilities:- Wrists Elbows Shoulders Palms up and down Twists Hip Sweepers Ankle spins Brain bursts Air squats Barbell complex Using a PVC pipe 5 cleans 5 front squats 5 shoulder to ove ... Continue Reading