CrossFit D.E.C.K – CrossFit Clean and Jerk warm up (No Measure) 3x 5 Front Squats 5 Cleans 5 Push press 5 Split Jerks Clean and Jerk (8 x 90 second Rounds) 1 – 3 rounds 1 x Clean pull 1 x Clean 1 x Front Squat 2 x Jerk 4 – 6 rounds 1 x C ... Continue Reading

CrossFit D.E.C.K – CrossFit Kids 5+ Warm-up (No Measure) In groups of 5 100 calorie ride change every 30 seconds 50 sled laps Teens T2 Week 3 (No Measure) Squat clean technique 8 emom 1 power clean 1 squat clean 1 front squat Workout: 4 rounds 10 de ... Continue Reading

CrossFit D.E.C.K – CrossFit Lizard warm up (No Measure) 3 x 10 eagles 5 Meter lizard walk Bench Press (20 Minutes 1 RM) 05/05/2017 Air bike fun (AMRAP – Rounds) 20 minute EMOM 4 Rounds Min 1 10 Bench Press 70/45 kg / 70% 1 RM Min 2 10 Fron ... Continue Reading

CrossFit D.E.C.K – CrossFit Overhead warm up (No Measure) 3x 30 sec Pass through 30 sec Over head Squat 30 sec Inch Worms Overhead Squat (20 minutes 5 RM) Amanda (Time) 9-7-5 Muscle-ups Snatch, 135#/95#Weight 61/43 kg

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 Handstand Walk (6 minute partner EMOM) Wheelbarrow Pike walk Assisted walk Games age workout 9 (Time) For time 30 handstand push ... Continue Reading