CrossFit D.E.C.K – CrossFit Kids 5+ Optional sunday (No Measure) 5 rounds for time 400m run 1 deadlift 180/120kg 3 squat clean 83/61kg 5 push jerk 83/61kg 3 ring muscle ups 1 legles rope climb Sunday (No Measure) 20 minute amrap 2 snatch 58kg 4 ring ... Continue Reading

CrossFit D.E.C.K – CrossFit Lat warm up (No Measure) 2x 10 banded lat pulldown each side 10 seated banded lat pull with stick Then 2x 8m fingers together lung walk 8m inchworm to push up 8m duck walk Twos company (Time) 8 rounds in pairs 24 box jump ... 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 Back Squat (20 Minutes 5 x 3 @ 80%) 04/05/2018 bike fun 2.0 (3 Rounds for time) 3 Rounds of 4 minutes 15/ ... Continue Reading

CrossFit D.E.C.K – CrossFit Volleybigball (No Measure) Two teams Wall ball over box Three per team Bench Press (5-4-3-2-1-1-1) 70/75/80/85% then 3x attempts to find a heavy 13/04/2018 hand dead hang pull (Time) 5 Rounds For Time 6 Strict Handsta ... Continue Reading

CrossFit D.E.C.K – CrossFit Kids 5+ Warm-up (No Measure) Crossfit baseball warm up. TERM 2 WEEK 1 (No Measure) Back Squat-5 sets of 3 reps Skill: Ring rows/arch to hollows Pull-ups For those who have them Benchmark workout term 2 3 Rounds 200m Run 2 ... Continue Reading