CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 60 Shoulder rotations then 3 x 30 Seconds active to non active hang 30 Seconds inch worms 30 Seconds handstand hold/ plank hold Strict Toes-To-Bar (6 Minute alternating EMOM) Hold same number across a ... Continue Reading

CrossFit D.E.C.K – CrossFit Kids 5+ Moibilities #2 (No Measure) Mobilities:- Wrists Elbows Shoulders Palms up and down Twists Hip Sweepers Ankle spins Brain bursts Air squats Tabata KiDs Term 2 (AMRAP – Reps) Wall Climbs Monkey Holds/ knee rai ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up dead 4 (No Measure) 3x 10 x Single arm skull crusher 10 x Emu walk 10 x Push-ups change stance 3 Rounds of Fun (Time) 21-15-9 Toes to Bar Deadlifts 70/50kg (80/55kg rx+) Then 3 rounds 15 Ring Dips / 10 Ring Muscle ... Continue Reading

CrossFit D.E.C.K – CrossFit Moving 2 (No Measure) 3 x 10 m high knees 10 m Lunges 10 m Karioka 10/06/2016 The queen (Time) 20 rounds in pairs In a descending ladder 20-1 200m run ( together) 20 burpees 20 Front squats 70/45 kg 200m run ( together) 1 ... Continue Reading

CrossFit D.E.C.K – CrossFit Sunday optional (Time) 5x 5 ring muscle ups 10 double kettlebell thrusters 2×24/16kg 15/20 calorie row Then 10 bar muscle ups 50 sit-ups 100 double unders 10 bar muscle ups 100 double unders 50 sit-ups 10 bar muscle ... Continue Reading