Crossfit Fife: 2 of yer favourites - WoD

Thursday 22 January 2009

2 of yer favourites - WoD - 22/1/09

ballistic warmup

21-15-9

95 lb thrusters
Burpees

were goin to do a twist on "fran"
called "Ultimate Fran"
watch this space

congratulations to the guys yesterday, for completing 50,100 pullups and press ups P.B's all round, the skin might grow back on your hands soon Jen

1 comment:

Littleredhead said...: Please dont do this on Tuesday!!!;-); 22 January 2009 at 13:34

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