CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x 10 plank taps 10 power cleans 10 arch to hollow 21/12/2019 Santa’s Chimney (Time) In Partners 100 Toes to Bar then 1-10 (you do a round, I do a round) Handstand Push-ups Power Clean 60/40kg P ... Continue Reading

CrossFit D.E.C.K – CrossFit 12 Days of Christmas (Time) For Time Accending Ladder 1 Overhead Squat 60/40kg 2 Power Snatch 60/40kg 3 Over Bar Burpee 4 Toe to Bar 5 Chest to Bar 6 Shoulder to Overhead 60/40kg 7 Front Squat 60/40kg 8 Push up 9 Wallball ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 2 Minutes Skipping then 3x 10 x Good Mornings 10 x hang power snatch 10 x lunge and twist Hang Power Snatch (10 minute EMOM) Work to heavy Complex 2 x Snatch Grip Deadlift 2 x Hang Power Snatch 19/12/ ... 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 Turning 13 Niki the teenager…!! Happy Early Birthday! (Time) Buy in ... Continue Reading

CrossFit D.E.C.K – CrossFit Mobilites with birddog (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 ... Continue Reading