CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x 10x lizard legs 10x jumping squats 10x power cleans Crossfit Games Open 18.2 (Ages 16-54) (Time) 1-2-3-4-5-6-7-8-9-10 reps for time of: Dumbbell squats 50/35 lb Bar-facing burpees -12 minute time c ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) As a whole class 600m stores carry (3x200m) every minute you must swap gear and complete 10 squats. In honour of Are you OK day everytime you swap ask a question about the person you never knew before ... Continue Reading

CrossFit D.E.C.K – Midday Metcon Warm-up (No Measure) Tabata (alternating) -V hold Flutter kicks -Plank to top of push up transfers 11/09/2019 Midday Sweatcon Metcon (Time) 150 Kettlebell Swings *every 30 Seconds complete 5 Goblet Squats with kettle ... Continue Reading

CrossFit D.E.C.K – CrossFit Bro warm up (No Measure) 2x 10x alternating bicep curls preferably into a mirror (maybe bribe somebody to hold their phone on reverse camera?) 10x tricep kickbacks each arm (peer back with admiration) 10x banded the man w ... Continue Reading

CrossFit D.E.C.K – Midday Metcon Warm-up (No Measure) 3 Rounds 8/6 Calorie bike 1 x lap 3 point shuttles 10/09/2019 Metcon mania (AMRAP – Rounds and Reps) 15 Minute AMRAP 10 Ring Rows 10 Push-ups 20 Slam balls 20 Fast feet to ball 60 Mountain ... Continue Reading