CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 x 10m Crab Walk Hips up 10 x Single leg Kettle-bell Deadlifts (LIGHT) 10 x Kettle-bell Windmills Deadlift (Every 30 Seconds for 5 Minutes) 1 x Tempo Deadlift – 60 % 3 Seconds up 3 Seconds ... Continue Reading

CrossFit D.E.C.K – CrossFit Kids -5 () Kids become their own King Swings (No Measure) 4 rounds, as a group 5 Kettlebell goblet squats 5 Kettlebell russian swings Midline and squat control Tabata (No Measure) Alternate Knee raises Around the world pl ... Continue Reading

CrossFit D.E.C.K – CrossFit Tabata – Strict toes to bar/ L – Sit Hang (No Measure) Alternate between -Strict Toes to bar – Hanging L – sit 12/12/2018 (Time) In Partners 80 Alternating Dumbbell Snatch 22.5/15kg 400m Run togeth ... Continue Reading

CrossFit D.E.C.K – CrossFit Split Jerk 1 (No Measure) 3 Minutes Banded Shoulder Distractions 3 x 6 x Split Squats in Split Jerk Position 6 x extension to Split 6 x eye level Split Jerks 6 x Split Jerks Split Jerk (2 x 2 – 85 %) 3 x 3 ̵ ... Continue Reading

CrossFit D.E.C.K – CrossFit Clean 2 (No Measure) 3 x 10 Seconds prone scapula warm up 10 Seconds Y 10 Seconds T 10 Seconds A 30 Seconds bottom of squat 3 x 5 Drop cleans no dip from hip 3 x 5 Hip Cleans – extension to drop 3 x 5 Hang cleans 3 ... Continue Reading