CrossFit D.E.C.K – CrossFit Optional Sunday 23.9.18 (No Measure) 5 rounds 3 ring muscle ups 6 hang snatch 60/40kg 9 burpee double jump over bar 18 double Unders 200m Run 5 rounds 3 bar muscle ups 6 hang cleans 9 burpee double jump over bar 18 double ... Continue Reading

CrossFit D.E.C.K – CrossFit Power warm up (No Measure) 10 Hollow rocks 10 Power Clean 10 Push up 22/09/2018 Happy Birthday BIG DEAL NEALE (Time) For Time 47 Cal ride/ row 14 Power Clean 60/40 kg 14 Toe to Bar Rest 2 mins 12 Power Clean 70/ 45 kg 12 ... Continue Reading

CrossFit D.E.C.K – CrossFit shoulder skill warm up (No Measure) 2 rounds for quality 30 Second right side plank 30 Seconds left side plank 30 Second tuck to invert 30 Seconds press to handstand on wall 30 Seconds hanging L sit Push Jerk (15 minutes ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 30 Shoulder cranks with change plates 30 plate flyes 3x 10 Hip Sweepers 10 Power Snatch 10 Overhead Squats Snatch (8 Minute EMOM) 1 x Snatch Pull 1 x Hang Snatch 1 x Snatch Balance (2 second pause on ... Continue Reading

CrossFit D.E.C.K – CrossFit Kids 5+ Warm-up (No Measure) Cone game warm up Teens Week 9 Term 2 (No Measure) Crossfit total : test 1 rep press 1 rep back squat 1 rep Deadlift Workout 10-1 Slam balls Knee raises Burpees Row 2x max effort 200m row