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 (6 Minute Alternating EMOM) Ring Rows (6 Minute Alternating EMOM) Power Snatch (15 Minutes 5 x 2 @ 80  ... Continue Reading

CrossFit D.E.C.K – CrossFit Kids 5+ Mobilites (No Measure) 5 controlled spins each way Wrists Elbows Shoulders Waist Knees Ankles 5 second plank 10 Brain bursts (opposite arm & leg) 5 second plank 5 second hollow hold 10 dead bugs 5 second holl ... Continue Reading

CrossFit D.E.C.K – CrossFit Lines Warm Up (No Measure) 3 x 10 m Emu walk 10 m Inchworm 10 Air Squat Deadlift (20 minutes 6 x 2 @70 %) Complete a fast pull and 5 second eccentric to ground on BOTH reps 12/03/2019 Back and Running (Time) 3 Rounds ... Continue Reading

CrossFit D.E.C.K – CrossFit Squat Warm Up (No Measure) 30 Seconds bottom of the Squat mobility 10 x 1 Legged Kettle-bell Deadlifts 10 x Frog Bridges 10 x Kosak Squats with light Kettle-bell Clean (5 Rounds 1 every 2 Minutes @ 80 %) 10 minutes wa ... Continue Reading

CrossFit D.E.C.K – CrossFit Optional sunday (Time) 5 rounds 7 ring muscle ups 6 strict handstand push-ups 5 squat cleans 90/60kg (add 5kg per Rd) Rest 4 minutes then 10x 6 bird dog rows each arm 24/16kg 4 bar muscle up