CrossFit D.E.C.K – CrossFit Bear warm up (No Measure) 10 Eagles 10 Push ups 20m Bear Crawl 11/04/2019 bikes’n balls (6 Rounds for time) 6 x 3 min Rounds Ride/Row 12/8 Cals 5 Ball Squats 45/30 kg 10 Meter Walk with ball 5 Ball Squats 45/30 kg 1 ... Continue Reading

CrossFit D.E.C.K – CrossFit Moving 2 (No Measure) 3 x 10 m high knees 10 m Lunges 10 m Karioka 16/04/2018 Chalk (6 Rounds for reps) 3 Rounds Every 5min Run 400m 15 Power Snatches 40/30 kg Max TTB in remaining time Then 3 Rounds Every 5min Run 400m 1 ... Continue Reading

CrossFit D.E.C.K – CrossFit Kids 5+ Mobilites (No Measure) 5 controlled spins each way Wrists Elbows Shoulders Waist Knees Ankles 5 second plank 10 Brain bursts (opposite arm & leg) 5 second plank 5 second hollow hold 10 dead bugs 5 second holl ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 5 mins plate ankle / hip mobility 3x 10 power cleans 10 front squats 10 jerks Clean and Jerk (8 EMOM) 1 power clean 1 front squat 1 squat clean 1 split jerk Karen’s Bells (Time) 150 wallballs 9/ ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm up Pistol (No Measure) 10 minutes Alternating legs Box Pole Squats Weighted Back Squat (20 Minutes 3 x 8 @ 70 %) Partner DT (AMRAP – Rounds) 20 AMRAP 12 Deadlifts 70/50kg 9 Hang clean 6 Shoulder to overhead ... Continue Reading