CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x 5m crab walk 10x mountain climbers with reach 10x emu walks Deadlift (Every 90 seconds for 3 rounds) 4 reps at 80% 31/1/19 (Time) 21-15-9 Box jump overs 24/20″ Deadlifts 80/55kg Rest 1 mi ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x (3rd with barbell) 5x segmented clean pulls 10x front squats 5x dip balance bottom and top 5 X push jerk Clean and Jerk (Every 30 seconds for 6 minutes) 1 segment clean pull 1 power clean 1 jerk 70 ... Continue Reading

CrossFit D.E.C.K – CrossFit Skills warm up (No Measure) Banded shoulder mobility Then 2x each side 30 seconds thread the needle 3x 3 strict toes to bar 20 second L-sit hang 6 hollow rocks 20 second hollow hold 9 Stadler leg lifts Happy birthday Kimb ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 x 1 Lap Kangaroo Hops 1/2 Lap Emu walks 1/2 Lap Great Barrier Reef Crab Walks 1 lap Koala crawls Straya Mate (Time) Grab ya’self a mate 3x 50 Get the Frizbee Unstuck 50 Pick up the Esky and Op ... Continue Reading

CrossFit D.E.C.K – CrossFit Open gym (No Measure) 1-8 Ring muscle ups / 2-16 Ring Dips 8-1 Hang power cleans 95/65kg Rest 2 mins 24-18-12 Chest to bar pull-ups Toes to bar Double dumbbell shoulder to overhead 2×22.5/15kg Rest 2 minutes then 5x ... Continue Reading