CrossFit D.E.C.K – CrossFit Partner Jumping warm up (No Measure) 2 Rounds in Partners 3 x Seated Partner Jump overs Skills 2 9 Minute EMOM 3 x 1 Min Swing Ring Support 5 / 10 / 15 reps 2 Min Press to Handstand 5 / 10 / 15 reps 3 Min Stalder Leg lift ... Continue Reading

CrossFit D.E.C.K – CrossFit

CrossFit D.E.C.K – CrossFit Saturday Partner ball run (Time) Partner work out 10 x 10 meter shuttle with ball 12/9 kg 16 lateral jumps over ball 10 meter shuttle with ball One full round each Then 1600 meter Ball carry 60 Front squats 40/30 kg 60 Bu ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm up push clean (No Measure) 3x 10 Push press 10 Power clean 10 Scorpians 14/09/2018 run push (10 Rounds for reps) 10 x 2 minute rounds Run 200 m ( rest remaining time of 1minute ) 10 m lunge walk Max Effort Push Press ... Continue Reading

CrossFit D.E.C.K – CrossFit Kids 5+ Warm-up (No Measure) Zombie Carry- under 10 MInutes or the zombies win and the only way to cure the disease is to complete 500 burpees as a class Teens Week 7 Term 2 (No Measure) Strength Front squat 6 X 2 work to ... Continue Reading