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Dundee’s first CrossFit box!
What is CrossFit? - start by watching the video below
If the video hasn't fully answered your queries, read this:
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!
Push/Pull (12-2) 12-10-8-6-4-2 Strict Pull Ups Strict HSPU Metcon 12 Min Amrap 10 Front Squats (52.5/35) 10 Bar Over Burpees
Hang Clean + Clean + Jerk (8×3) 1 Hang Clean + 1 Clean + 1 Jerk without letting go of the Bar 8 Working sets between 58-88% last 3 sets between 83-88% Metcon 6RFT 200m run 12 STOH (60/40) 10 Toes to Bar
Front Squat (5×3) 73% Metcon 13 Minute Amrap 30 Double Unders 7 Toes to Bar 7 DB Power Cleans (22.5/15) 7 DB Push Press (22.5/15)
Metcon 40 Min Amrap in Pairs 50 Burpees 400m Run Together 50 KB Swings (24/20) 400m Run 50 Pull Ups 400m Run 50 Push Ups 400m Run
Hang Snatch (8×3) 8 working sets between 58-88% last 3 sets 83-88% Metcon 12 Minute Amrap 2 Power Snatch (50/35) 2 Box Jump Overs (24/20) Add two reps every round
Deadlift (5×5) 80% Metcon 15 Minute Amrap 10 Weighted sit ups 20 Plyo Lunge 30 Mountain Climbers 40 Single unders
Shoulder Press (5×4 ) 80% Metcon 4RFT 400m Run 4 Hang Squat Clean (83/60) 4 Push Jerk (83/60)
Shoulder Press (5×5) 75% Metcon Partner Karen Synchro 150 Wall Balls In remaining time Max distance Handstand Walk 14 minute Cap
Metcon For Time Teams of 2 100-80-60-40-20 Cals Burpees 35 Minute Cap Metcon 3-5 Rounds 20 Single Leg V-Ups 20 Supine Leg Raises 20 Supine Heel Touches
Deadlift (1×10) TK 20-Minute AMRAP: 8 Strict Pull-ups 8 Box Jumps, 36" 12 Kettlebell Swings, 2 pood In honor of U.S. Army Major Thomas E. Kennedy, 35, of West Point, New York, died on August 8, 2012