CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Hungry Hippo wars – crab walk to ball – duck walk – push up walk….etc 27/10/18 (Time) 2-4-6-8-10-8-6-4-2 Ring dips Back Squats 70/50kg then 3 Rounds 400m Run 20 Kettlebell Swin ... 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 Warm-up (No Measure) 2 Rounds 20/15 Calorie Ride 8m Emu Walk 8m Lunge and reach Deadlift (6 x 2- 85%- 20 Minutes) 25/10/18 (Time) 50 Double Unders 50 Sit-ups 25 Handstand Push-us 40 Double Unders 40 Sit-ups 20 Handsta ... Continue Reading

CrossFit D.E.C.K – CrossFit Kids 5+ Warm-up (No Measure) in pairs 3 Rounds 10 top of push up ball pass 10 iron chair ball pass 10 hollow hold ball pass 200m run Teens Week 2 Term 3 (No Measure) 1 RM testing – Push Press – Back Squat R ... Continue Reading

CrossFit D.E.C.K – CrossFit Power/ gymnastics warm up (No Measure) 3 minutes ankle hip mobility then Explosive Power Skill work Kneeling to Squat jumps Broad Jumps Box jumps from seated positon 24/10/18 Power run pull (Time) For Time 15 Power Clean ... Continue Reading