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Dundee’s first CrossFit box!
What is CrossFit? - start by watching the video below
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We are Dundee’s premier strength and conditioning facility. At FFD CrossFit, we believe that training should prepare you for any of the challenges that life could throw at you, the unknown and the unknowable. We do this by offering a broadly inclusive program, tailored to meet the needs of every individual who walks through our door. This means we can help you regardless of whether you want to play professional sport or play with your kids at the weekend!
Hang Power Cleans/Push Press (1×1) Find Max Load in 2 Hang Power Cleans + 2 Push Press Metcon 16 Minute Amrap In pairs , Round for Round 5 Thrusters 60/40 6 Bar Over Burpees 7 CTB Pull ups
Deadlift (1RM) Metcon 5 RFT 25 Sit Ups 20 Power Lunges 15 HSPU
Bench Press (5×5) 70% Metcon 8 Rounds 60s work – 60 seconds Rest 12/10 Cal Row/Bike Amrap toes to bar
Back Squat (6-6-4-4) Metcon For Time 10-20-30-40-50 Dumbell Snatch 20-40-60-80-100 Double Unders
Deadlift (7×1) Fast and Heavy For time, fast and heavy: 21 dumbbell thrusters Run 400 meters 18 dumbbell thrusters Run 400 meters 15 dumbbell thrusters Run 400 meters Scaling As stated, pick dumbbells that are relatively heavy for you yet still allow you to complete each round of thrusters in very few sets. This workout Read more about 15th June 2018[…]
Pull up Complex (-) 4 sets 3-5 Strict pull ups straight into 3-5 Strict chest to bar Pull ups unbroken Metcon 18 Minute Amrap 20 Box Jumps 24/20 18 FR Lunges 42.5/30 16 HSPU
Hansen 5 Rounds for time: 30 Kettlebell Swings, 70# 30 Burpees 30 GHD Sit-ups In honor of Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan. Sub GHD for 60 Sit ups
Toes to bar Strength (-) 16 Minute Emom 1- 40s Straight Arm Plank 2- 8/6/4 Strict Toes to bar/ Knee Raises 3- 16 single leg V- Ups 4- 4 Inch Worms Metcon 4 Minute Amrap 12/10 Cal Row 12 Pistols Rest 2 minutes 4 Minute Amrap 12/10 Cal bike 12 DB Snatch 22.5.15 Rest 2 Read more about 12th June 2018[…]
Hang Clean/Front Squat/Jerk (1×1) Find Max Load in 1 Hang Clean + Front Squat + Jerk Metcon For Time 12 Rounds 3 Power Cleans 102.5/70 10 Wall Balls
Back Squat (8-8-6-6) Loredo 6 Rounds for time of: 24 Squats 24 Push-ups 24 Walking Lunge Steps 400m Run In honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, was killed on June 24, 2010