CrossFit is the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide. Our program delivers a fitness that is, by design, broad, general, and inclusive. Our specialty is not specializing. Combat, survival, many sports, and life reward this kind of fitness and, on average, punish the specialist. The CrossFit program is designed for universal scalability making it the perfect application for any committed individual regardless of experience. We’ve used our same routines for elderly individuals with heart disease and cage fighters one month out from televised bouts. We scale load and intensity; we don’t change programs. The needs of Olympic athletes and our grandparents differ by degree not kind. Our terrorist hunters, skiers, mountain bike riders and housewives have found their best fitness from the same regimen. Thousands of athletes worldwide have followed our workouts posted daily on this site and distinguished themselves in combat, the streets, the ring, stadiums, gyms and homes.

Tuesday, August 26, 2014

8.27.14 WOD

It has been a while since we have done a WOD from the main site. So I figured that this one would be fun for everyone. 

165/115-lb. Squat Cleans, 1 minute
Rest 3 minutes
185/130-lb. Squat Cleans, 1 minute
Rest 3 minutes
205/145-lb. Squat Cleans, 1 minute
Rest 3 minutes
165/115-lb. Squat Cleans, 1 minute
Rest 3 minutes
185/130-lb. Squat Cleans, 1 minute
Rest 3 minutes
205/145-lb. Squat Cleans, 1 minute

Note: on the main site it request that you "try for max reps each round without dropping the barbell." If you are up for the challenge go for it!

Monday, August 25, 2014

8.26.14 WOD

1 and 1/4 Front Squats: 3, 2, 1, 1, 1, 1,1 work to a mild to heavy single.


15 Minutes AMRAP of:
Buy in: 100 Air Squats

Then, the remaining time complete as many rounds as possible of:

50 Single Unders 
20 Shoulder to Overhead (any press, no rack) 95/65
15 Toes to Bar

Sunday, August 24, 2014

8.25.14 WOD

Weighted Pull-Up - Warm up, then you have 3 attempts to accumulate as much weight as possible in the 3 attempts. Add your 3 weights together for your score.

12 Minute EMOM of:
Odd minute: 10 max effort pulls on the rower (Note distance each round)
Even minute: Max rep bench press (Body weight)

Note: total score of meters and reps together is your score. 

Thursday, August 21, 2014

8.22.14 WOD

Athletes, today you have two WODs in front of you, but your coach gets to pick, which one you get to do. Lets hope you have been a good athlete this week. Also if you have been giving me crap this week you will love the one I pick for you. 

Coach Leo 


4 Rounds for time of:
22 Burpee Pull-Ups
22 Back Squat 185/130
200m Run w/45# plate overhead

10 Rounds for time of: 
11 Chest to Bar Pull-Ups
22 Front squat 75/55

Wednesday, August 20, 2014

8.21.14 WOD

Clean and Jerks: work up to 65% 1x5, 70% 1x5, 75% 1x5

For Completion:
At the 0:00 mark: Sprint 800m
At the 5:00 mark: Sprint 400m sprint
At the 8 minute mark: Sprint 200m sprint
At the 10 minute mark: Sprint 400m sprint
At the 12 minute mark: Sprint 800m sprint
*Note: That last 400m sprint is suppose to be a gut check, so get it done in the 2 minutes and finish with a strong 800m. If you fail to make any given mark, you are done with the session and owe a 50 burpee punishment... I mean penalty.

Tuesday, August 19, 2014

8.20.14 WOD

50 MedBall Slams 20/14 
100 Sit-Ups

"The Bash"
For time:
10 Muscle ups 
2 Wall Cast 
7 Overhead Squats 125/90 (no rack)
19 Toes to Bar
96 Double Unders 
5 Unbroken Muscle ups 

15 Minute time cap.

Note: if you break on the 5 UB MU you must do 5 burpees then reattempt. 

Monday, August 18, 2014

8.19.14 WOD

Sotts Press: 3x4 
Make the weight heavier then last Wednesday or work on form/mobility if you need it.

5 Rounds for time of:
100m Run
3 Squat Cleans 190/135
50m Sled Push (25 there 25 back) 71/51