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

Monday 1 September 2008

Fight Gone Bad - W.O.D - 1/09/08

Ballistic Warmup

CFFWU - 15 O.H.S, 15 GHSU, 15 Back Ext, 15 Press ups, 5 Pull Ups, 15 Box Dips x 2

Wall Ball Shots
Box Jumps
Push Press - 75lb
SDHP - 75lb
Row

1min per station, move straight to next station until 5 stations are complete = 5min work, rest 1 min

5 rounds

scale to suit

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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