CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x 10x seated kettlebell press 4x Turkish get up 10x one legged deadlifts with kettlebell Deadlift (3 X 6 – 65%) 15 minutes 20/04/2019 (Time) 15-12-9 Double kettlebell hang snatch 2×24/ ... Continue Reading

CrossFit D.E.C.K – CrossFit Happy Holz! (Time) In teams of 3 150 back squats 60/40kg 75 burpees 150 front squats 50/35kg 75 burpees 150 overhead squats 20/15kg 75 burpees Then … Not finished *1 person works, 2 hold barbell each side at all tim ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up box pistol (No Measure) 3 Minutes plate mobility then 5 minutes of pistol progressions Box Foot tucked behind ankle Rolling Power Snatch (8 Minute EMOM @ 75 %) 2x Power Snatch 1x Snatch Balance 1 x Over head S ... Continue Reading

CrossFit D.E.C.K – CrossFit Kids 5+ Mobilities (No Measure) Wrist spins Elbows turns Shoulder circles Hip circles Knee circles Ankle flips Warm-up (No Measure) 3 Dodgeball Deadlift 3 Push press pass and catch 3 pushups Metcon (Time) Foundations 9x P ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up tabata (No Measure) Tabata Air squats Arch to hollow Alternating Shoulder Press (15 Minutes 8x 1 @ 90%) 17/04/2019 Running Balls (3 Rounds for time) 3 Rounds In 4 Minutes 10 Handstand Push ups Run 200m 5 Deadb ... Continue Reading