Crossfit Fife: 1st day @ the office

Monday, 4 August 2008

1st day @ the office - 4/08/08

First W.O.D

6.30am 135 pound deadlift x 10
Box Jumps x 20
K.B snatch 15 reps each arm
400m run

x 3

6-7pm class

Cindy

5 pull ups
10 press ups
15 squats

subbed 3-6-9

A.M.R.A.P 20mins - 15 mins or 12 mins

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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