CrossFit D.E.C.K – CrossFit Hang and hand warm up (No Measure) 3 x Pass Through Hang Power Clean Front Squat Hang Clean (10 Minute EMOM @ 70%) 2 x Hang Power Clean 1 x Hang Squat Clean Skipping (No Measure) 2 Minutes Double Unders 14/02/2017 dou ... Continue Reading

CrossFit D.E.C.K – CrossFit Mobility Flow (No Measure) 60-60 Shoulder Rotations 10 Wall Angels 30 sec pec stretch either sides Roll down in to 2x inch worms 3 way wrist press, back/side/forward 30 sec side squat with thoracic twist 1:1 Mountain clim ... Continue Reading

CrossFit D.E.C.K – CrossFit Moving Warm-up 3 (No Measure) 3x 10m side to side 10 Air squats 10m Heels to bottom 10 Arc to Hollow Run Run Run wall ball pull push (Time) For Time Run 1600 m 81 Wall Ball 10/7 kg 81 Kettle bell swings 24/16 kg Run 800 m ... Continue Reading

CrossFit D.E.C.K – CrossFit Kids 5+ Warm that little big soul (No Measure) 30 seconds each Tall Jumps Windmill Stretch Mountain Climbers Plank twists Knee Pushups Dead Bug rolls Lunge Pulse Duck walk hold Metcon (Time) 100m suitcase carry 10 shoulde ... Continue Reading

CrossFit D.E.C.K – CrossFit Ab 11 (AMRAP – Reps) 2 rounds 30 v-hold flutter kicks 15 v-ups 30 plank hold taps 15 hollow rocks 30 alternating single leg tuck Then max reps Sit-ups 6 min cap TNS (AMRAP – Reps) In teams of 4 2 Sled Drags ea ... Continue Reading