Crossfit Fife: shoulders n chins - W.O.D

Thursday, 3 July 2008

shoulders n chins - W.O.D - 3/7/08

Warmup - O.H.S 15 reps with bar GHSU 15 reps Back Ext 15 reps Ring pressups 15 reps Ring Dips 5 reps Pull ups 5 reps x 3

75 pound push press x 10
pull ups x 10

as many rounds as possible in 20 mins ( this hurts alot more than you think)

2 comments:

Stevie O said...: Nice to see there is a Crossfit in Dunfermline. I am from Dunfermline well Crossford and have been doing a few of your workouts. I been on Crossfit for a while now and Ross Training and I love this kind of workout.; 6 July 2008 at 07:20
SiMac said...: Nice to meet you Stevie, we have been training CrossFit for about 2 years now aswell as Ross Boxing drop me a line for more info or go to crossfitfife.com; 6 July 2008 at 13:41

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.

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