Crossfit Fife: Fight Gone Bad - W.O.D

Saturday, 28 June 2008

Fight Gone Bad - W.O.D - 28/06/08

Rain today so no Glen training

Warmup

Then
SDHP - 24kg KB
Box Jumps
Push Press 75 pound
Wall Ball Shots
lengths of hall run

each station you get as many reps for one min then change untill all 5 stations are done rest one min 5 rounds

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Getting started

As CrossFit is so diverse to your current training we ask that all people attend three "element" classes prior to attending daily WoD's (workout of the day). The format of this will be: current fitness evaluation, and over the course of the three classes you will be taught the nine basic moves, Air Squat, Overhead Squat, Front squat, Press, Push Press, Push Jerk, Deadlift, Sumo Deadlift High Pull and the Medicine Ball Clean, at the end of each class you will get a workout incorporating the skills you have learnt. After these classes have been completed you will be able to attend the daily Workouts.

Please download this free pdf courtsey of CrossFit HQ