Crossfit Fife: Deads and Knees - WoD

Tuesday 20 January 2009

Deads and Knees - WoD - 20/1/09

Here is an old pic of Raymond, Danny and myself in a cage, thought I would share with you

Ballistic warmup

Kettle Bell Skill

21-15-9

225 Deadlift
Knees to Elbows
400m run

1 comment:

danny said...: that brings back a few memories lol a was burst after that fight and it was could fight at that?; 20 January 2009 at 11:11

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