CrossFit D.E.C.K – CrossFit Three squat warm up (No Measure) 3 x 5 Squats toes forward 5 Squats toes in 5 Squats toes out Shoulders Gota Learn Warm-up (No Measure) 60 Shoulder Rotations each side 3x 2x Partner Shoulder push through 10 Mountain Climb ... Continue Reading

CrossFit D.E.C.K – CrossFit Floor hip warm up (No Measure) 1 min floor hip sweepers 1 min couch stretch 1 min eagles Overhead warm up 2 (No Measure) 3x 30 sec Top of Push up 30 sec Over Head Squat 30 sec Good Morning Snatch Balance (20 Minutes 10 x ... Continue Reading

CrossFit D.E.C.K – CrossFit Hip warm up (No Measure) 3 Rounds 10 Scorpions 10 Left leg hip Pulse 10 Right leg Hip Pulse 30 Sec Glute Bridge 24/04/2108 EMOM (AMRAP – Rounds) 10 Minute EMOM 10 Kettle bell swing 24/16 kg 10 Air Squat Happy birthd ... Continue Reading

CrossFit D.E.C.K – CrossFit Langly (hero) (Time) 4 Rounds for Time 800m run 20 reps pull ups 30 reps push ups 50 reps air squats Rx+ 10kg vest or Body armour.SGT Langley was serving with the Special Operations Task Group when he was killed during de ... Continue Reading

CrossFit D.E.C.K – CrossFit Moving 2 (No Measure) 3 x 10 m high knees 10 m Lunges 10 m Karioka 16/04/2018 Chalk (6 Rounds for reps) 3 Rounds Every 5min Run 400m 15 Snatches 40/30 kg Max TTB in remaining time Then 3 Rounds Every 5min Run 400m 15 Clea ... Continue Reading