CrossFit D.E.C.K – CrossFit Volleybigball (No Measure) Two teams Wall ball over box Three per team Bench Press (5-4-3-2-1-1-1) 70/75/80/85% then 3x attempts to find a heavy 13/04/2018 hand dead hang pull (Time) 5 Rounds For Time 6 Strict Handsta ... Continue Reading

CrossFit D.E.C.K – CrossFit Kids 5+ Warm-up (No Measure) Crossfit baseball warm up. TERM 2 WEEK 1 (No Measure) Back Squat-5 sets of 3 reps Skill: Ring rows/arch to hollows Pull-ups For those who have them Benchmark workout term 2 3 Rounds 200m Run 2 ... Continue Reading

CrossFit D.E.C.K – CrossFit Floor hip warm up (No Measure) 1 min floor hip sweepers 1 min couch stretch 1 min eagles Overhead warm up 2 (No Measure) 3x 30 sec Pass Through 30 sec Reverse pass through 30 sec Over Head Squat Snatch Balance (20 Minutes ... 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 01/05/2018 chalk (Time ... Continue Reading

CrossFit D.E.C.K – CrossFit Clean and Jerk (20 Minutes For Heavy) 5 Minute Warm up 5 Minutes work to 5 reps @75% 5 Minutes work to 3 reps @85% 5 Minutes work to work to 1 rep Heavy Clean and Jerk warm up (No Measure) 3x 5 Front Squats 5 Clea ... Continue Reading