CrossFit D.E.C.K – CrossFit Skills warm 2 (No Measure) 3 x 30 sec Hollow hold 30 sec Superman hold 30 sec Shoulder taps Ring Dips (9 Minutes alternating EMOM) Box handstand push up (9 Minutes Alternating EMOM) Strict Toes-To-Bar (9 Minutes Alternati ... Continue Reading

CrossFit D.E.C.K – CrossFit Kids 5+ Warm-up (No Measure) Slammin sally Last day teens Term 2 (No Measure) Wodganzer Hunt ALDI field trip learn Orange Justice

CrossFit D.E.C.K – CrossFit Turkish Get Up (15 minutes 10 x 2) 30/03/2017 Run kettle sit (AMRAP – Rounds and Reps) 18 Minute AMRAP 200m Run 25 sit ups 200m Run 50 Kettlebell swing 24/16 kg 200m Run 25 sit ups

CrossFit D.E.C.K – CrossFit Clean warm up (No Measure) 3 mins Shoulder mobility 3x 10 Pass Through 10 Power clean 10 Front Squat Front Squat (20 minutes 1 RM ) Bench Press (15 minutes 1 RM) Power Clean (15 minutes 1 RM)

CrossFit D.E.C.K – CrossFit Team series(ish) warm up not warm up (AMRAP – Reps) 4 minutes of synchro bar facing burpees (hey it should be 7 😉) Team series mash (Time) In pairs 400m run together Then 12-10-8-6 (each starts on a movement then ... Continue Reading