CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 x 10 x Donkey Kicks 10 x Frog Bridges 10 x Squat to extension Back Squat (2 x 6 – 80 %) 1 x 8 – 70 % 1 x 6 – 75 % 2 x 6 – 80 % 20 MInutes Back Squat (2 x 6 &# ... Continue Reading

CrossFit D.E.C.K – CrossFit

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x rounds in pairs 10x medball pass 10x iron chair partner pass 10x hollow pass 10/11/2018 (3 Rounds for reps) In Partners 3 Rounds 2 Minutes work: 30 Seconds rest 2 Minutes (1 minute each) -double un ... 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) Discuss comp stretch out 3x each 150m row Box hurdles run Comp Prep Fun Day (No Measure) Wod 1 30m kettlebell lunge 2 x 8/6kg 30 Kettlebell box step overs 30m Kettlebell lunge Wod 2 3 Rounds 2 ... Continue Reading