CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Pass the parcel with wallball. -bottom of squat – plank -hollow if music stops on you complete 5 burpees Happy Birthday Grace- Sweet 17 (Time) in Pairs Buy in 4 x 5m Laps each Handstand Walk (pa ... Continue Reading

CrossFit D.E.C.K – CrossFit Thruster 2 (No Measure) 3x 10 pass throughs 10 front squat 10 push press Clean and Jerk (12 Minute EMOM) min 1-3 2 x High Hang Clean & Jerk @ 65% min 4 Rest min 5-7 2 x Hang Clean & Jerk @ 75% min 8 Rest ... Continue Reading

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