CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 x 10 Push-ups 10 x Jump to extension 10 side plank twists Bench Press (3 x 4 – 75 %) Super set each set with 10 x bent over dumbbell rows each arm. 15 Minutes 24/11/2018 (Time) 30-20-10 Ha ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 x 10 Kettle-bell Windmills 10 Lunge and reach 4 Inch Worms Deadlift (3 x 4 – 80 %) 6 Minute E2MOM 10 Minutes to warm up 23/11/2018 (3 Rounds for reps) 3 x 4 Minute Rounds 20/ 15 Calorie Bi ... Continue Reading

CrossFit D.E.C.K – CrossFit Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Sna ... Continue Reading

CrossFit D.E.C.K – CrossFit Kids 5+ Warm-up (No Measure) House keeping: – WODIFY!!!!!! In pairs 3 x 100m run/ hollow hold 100m run/ bottom of squat 100m run/ plank hold Back Squat (Find a 3RM) 15 Minutes Teen Benchmark 1 (Time) for time 15 Pow ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x 10 Power clean 10 Push Jerk 10 Arch to hollow The Danosaurus (Time) 2 Rounds 11 Power clean and Jerks 50/35kg (month) 22 chest to bar pull-ups 2 Rounds 11 Power clean and Jerk 70/50 kg 22 toes to b ... Continue Reading