CrossFit D.E.C.K – CrossFit 30/11/2016 Partner ball (AMRAP – Rounds and Reps) 30 Minute AMRAP 400m Run with ball 10/7 kg 100 Air Squats 400m Run with ball 10/7 kg 100 Box Step overs with ball 10/7 kg 400m Run with ball 10/7 kg 40 cals Row 400m ... Continue Reading

CrossFit D.E.C.K – CrossFit Snatch warm-up 3 (No Measure) 10 Pass throughs 10 high elbows 10 muscle snatch 10 hang snatch 10 Overhead squat 10 Snatch balance 10 Snatch Snatch (10 Minute EMOM @ 3 reps) 3 minutes hi hang 3 minutes hang 4 minutes snatc ... Continue Reading

CrossFit D.E.C.K – CrossFit Kids 5+ Warm-up (No Measure) Chillax Day 😀 Admin- wodify set up. Easy day. Introductions. Crossfit intro. What it is? Gymnastics, weightlifting, aerobic. A sport. End of year comp. Warm up: Hungry hippos various moves ... 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 Floor hip warm up (No Measure) 1 min floor hip sweepers 1 min couch stretch 1 min eagles Deadlift (20 Minutes ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x 10m Duck walk 10m Squat to Broad Jump 10m Lunge and twist 10m step and hip twist Back Squat (15 minutes 3 x 3 @ 80%) Regionals Event 4 2014 (Time) 21-15-9 Strict Handstand Push-ups Front Squats ... Continue Reading