CrossFit D.E.C.K – CrossFit Dip squat warm up (No Measure) 3 x 15 sec top of dip 15 sec bottom of dip 10 air squats 100 m run Crossfit games The 30’s (Time) For time: 30 muscle-ups/ strict pull ups 30 back squats 60/40 kg 30 push presses 60/40 kg ... Continue Reading

CrossFit D.E.C.K – CrossFit Moving warm up (No Measure) 3x 10 Jumping Squats 10 Meter high knees 10 Meter inch worms Lizard warm up (No Measure) 3 x 10 eagles 5 Meter lizard walk 09/09/2016 Chest Snatch Overhead Ladder (AMRAP – Rounds and Reps ... Continue Reading

CrossFit D.E.C.K – CrossFit Kids 5+ Warm-up (No Measure) Partner banded sprints Bring Sally up wall balls in partners Teens term 2 week 2 (No Measure) Snatch technique 6 EMOM 1 snatch 1 overhead squat ‘hopper’ 20 AMRAP Partner A runs 150 ... Continue Reading

CrossFit D.E.C.K – CrossFit The CrossFit Total (Total Weight) Back Squat (1 Rep Max)Shoulder Press (1 Rep Max)Deadlift (1 Rep Max)

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 06/04/2018 bike fun (5 Rounds for time) 5 Rounds of 4 minutes 15/10 cals 15 Kettle bells 24/16 kg 5 Clean and jerk 80/55 kg or 70&# ... Continue Reading