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 Front Squat (15 Minutes 5 x 2 (2 sec pause )) 04/04/2018 hand sit wallball (AMRAP – Rounds and Reps) 10 Minut ... Continue Reading

CrossFit D.E.C.K – CrossFit Kids 5+ Warm-up (No Measure) Sled relay warm up Push Press (10 minutes work to a heavy 5-4-3-2-1) Crossfit teens week 10 (No Measure) 10-1 Burpee box Jumps Thrusters then 3 Rounds 1 Rope climb 200m run teens week 10 (No M ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x 10 Good mornings 10 one legged deadlifts (5 each side) with kettlebell 10 Scorpions 03/04/18 (Time) Swinging DT 5 rounds 15 Pullups 12 deadlifts 9 hang power cleans 6 shoulder to overhead Weight 70 ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Waiter wars. Knocked off= 2 burpees/3 air squats The Bunny Bash (AMRAP – Rounds and Reps) 28 Minute AMRAP in pairs 20 hand clap synchro push-ups 40 Front Squats 43/30kg 40 burpee bunny leaps 24/ ... Continue Reading

CrossFit D.E.C.K – CrossFit Sunday Funday is back! (Time) 10 Power clean and Jerk 70/50kg then 5 Rounds 400m Run 4 bar Muscle ups 8 Over the wall burpees 40m Sled Drag (forwards then backwards) 8 toes to bar 10 Power Clean and Jerk 90/60kg