CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x 10 Emu walks 10 Glute Pulse (5 each side) 10 Jumping squats Deadlift (Every 30 Seconds for 12 Rounds) 1 Deadlift 80% -Hold for 5 Seconds at top -Lower bar to the ground 19/10/2018 (AMRAP – ... Continue Reading

CrossFit D.E.C.K – CrossFit Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Sna ... Continue Reading

CrossFit D.E.C.K – CrossFit Kids 5+ Warm-up (No Measure) Hungry Hippo Wars Teens Week 1 Term 3 (No Measure) Skill Hollow body – Superman to hollow – L sit shoot throughs L sits

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 60 Shoulder Rotations each side then 3x 10 Shoulder scapula retractions 10 Arch to hollows 10 Lunge and twist Gymnastics Skills (8 Rounds for reps) 8 Minute alternating EMOM Supine rows Ring dips RX+ ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 x 30 Seconds bottom of the squat 10 Glute bridges 10 power clean Back Squat (4 x 6 – 75%) 20 Minutes 16/10/18 (AMRAP – Rounds and Reps) 15 Minute AMRAP 12 Deadlifts 9 Hang Power Clea ... Continue Reading