CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Hip mobility 3x 10x Lat Pull downs 10x Kang Squats 10x Cleans 18/5/19 (Time) In partners 40 squat clean 50/35kg 80 toes to bar 30 squat clean 60/40kg 60 Kettlebell swings 32/24kg 20 squat clean 70/50k ... Continue Reading

CrossFit D.E.C.K – CrossFit Thruster 2 (No Measure) 3x 10 pass throughs 10 front squat 10 push press Tabata Ab-cessory work (AMRAP – Reps) Alternate between Sit-ups Gymnastics Crunches Push Press (15 Minutes 5 x 2 @ 85 %) 21/06/2017 thrust ... 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 6 x 2 @ 85 %) 16/05/2019 Age Qualifiers 2019 (Time) For Time 30 Power Snatch 60/40 kg 30 Strict ... Continue Reading

CrossFit D.E.C.K – CrossFit Hip warm up (No Measure) 3 Rounds 10 Scorpions 10 Left leg hip Pulse 10 Right leg Hip Pulse 30 Sec Glute Bridge Deadlift (20 Minutes 3RM Not Touch and Go) 15/05/2019 (Time) 10 Rounds For Time One for one rounds 8 Pull ups ... 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 Warm-up (No Measure) Tabata Knee raises Wall climbs Happy Birthday Tahlia& ... Continue Reading