CrossFit D.E.C.K – CrossFit Skills Warm up (No Measure) 3 x 30 sec Bottom of Dip Swing 30 Sec Ring Row 30 Sec Hand Stand Shoulded tap Ring Dips (9 Minutes alternating EMOM) Box handstand push up (9 Minutes Alternating EMOM) Strict Toes-To-Bar (9 Min ... Continue Reading

CrossFit D.E.C.K – CrossFit Kids 5+ Warm-up (No Measure) In a train in groups 200m row 15m lunge walk 6 burpees to plate Final week! Term 2 (No Measure) Fun times Workout: In 3s 150 situps 150 kettlebell swings 200 squats *1 partner runs 200m while ... Continue Reading

CrossFit D.E.C.K – CrossFit Split Jerk warm up (No Measure) 2 x 10 Split jumps 10 Shoulder press in split 10 Eye level Split Jerks then 10 Full Split Jerks Split Jerk (15 Minutes 5 x 2 @75%) 26/09/2018 run sit lunge Push (Time) 5 Rounds 200 m Ru ... Continue Reading

CrossFit D.E.C.K – CrossFit Dead warm up 3 (No Measure) 3x 10 Good mornings 10 Eagles 10 Jumping jacks Deadlift (20 Minute 5 x 3 @ 75 %) 25/09/2018 Masters 1 (Time) 4 Rounds For Time 70 Double Unders 15 Deadlift 70/45 kg 15 Wallballs 9/7 kg

CrossFit D.E.C.K – CrossFit Warm-up tabata (No Measure) Tabata Air squats Arch to hollow Alternating Gymnastatron (Time) -21 chest to bar Pullups -21 handstand push-ups -21 front squats -15 bar muscle ups -15 handstand push-ups -15 front squats -9 r ... Continue Reading