Crossfit Fife: "Fran" - W.O.D

Monday, 25 August 2008

"Fran" - W.O.D - 25/08/08

Benchmark Day - for everyone who thinks a 5-10min workout is easy...

Ballistic warmup

CrossFit warm up x 3

"Fran"

21-15-9

95lb thrusters
pullups

blast through for your benchmark time

1 comment:

Rossco said...: my arms are sore!!!; 27 August 2008 at 07:53

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