CrossFit D.E.C.K – CrossFit Kids 5+ Warm-up (No Measure) Rig races Then RETEST 2 minute burpee challenge Crossfit teens: deadlift (No Measure) Work up to a heavy in 8 minutes. 18.4 – Hand stand push up Skill 21-15-9 Deadlifts Push-ups (hand re ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 Minutes ankle pole mobility 2 Minutes Banded shoulder mobility Clean and Jerk (10 EMOM- 75%) 2 Cleans 1 Push Press 1 Push Jerk 21/03/2018 (AMRAP – Reps) 10 Minute Ascending Ladder 1 Squat ... Continue Reading

CrossFit D.E.C.K – CrossFit Hard-core 1 (No Measure) 3 Rounds 10 Slow controlled floor sweepers straight into 20 Flutter Kicks (can rest between sets but not movements) 3 Rounds 20 second L sit hanging hold/ knee raise hold into x10 Hanging L Sit fl ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 x 10 pass throughs 10 Overhead squats 10 arch to hollow Overhead Squat (3 Rep Max ) 15 minutes 21/09/2015 Muscle fran (Time) For time 21 Thrusters 40/30kg 9 Muscle ups/21 Pull ups 15 Thrusters 40/30 ... Continue Reading

CrossFit D.E.C.K – CrossFit