CrossFit D.E.C.K – CrossFit Press warm up (No Measure) 3x 10 reps Pass Through 10 reps Push Press 10 reps Star Jumps Snatch Balance (15 Minutes 2RM) 14/12/2017 (Time) 12 ring muscle ups 12 snatch 70/45 kg 50 double unders 10 ring muscle ups 10 snatc ... Continue Reading

CrossFit D.E.C.K – CrossFit Kids 5+ Warm-up Warm up 4 (No Measure) 3x 10 good mornings 10 eagles 10 air squats Barbell practice 3 rounds each 10 deadlifts 3 rounds each 10 front squats 10 back squats Metcon (AMRAP – Reps) Sally up Goblet squat ... Continue Reading

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 Ring Dips (5 minutes max effort ) Toes-To-Bar (5 minutes max effort set) 11/07/2017 dumbell fun (Time) For time 3 R ... Continue Reading

CrossFit D.E.C.K – CrossFit Floor hip warm up (No Measure) 3x 1 min floor hip sweepers 1 min couch stretch 1 min eagles30 minutes for Squats Hatch Cycle Front Squat (Week 9-1) 5 reps 65% 4 reps 75% 4 reps 80% 4 reps 85% Hatch Cycle B ... Continue Reading

CrossFit D.E.C.K – CrossFit Sunday funday optional (Time) 5 rounds 5 ring muscle ups 5 squat snatch increase weight each round 25 squats Then 50 toes to bar *Every break X10 burpees*