Crossfit Fife: F.G.B - WoD

Thursday 22 October 2009

F.G.B - WoD - 21/10/09

Ballistic warmup

K.B skill Work

Row
Wall Ball - 20lb-10ft target
S.D.H.P - 75lb
Box Jump
Push Press - 75lb

The Fight Gone Bad workout consists of five exercises, performed for one minute each, with one-minute breaks given after all exercises have been completed. This grueling five-station rotation is then repeated three times per person

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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