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.

Thursday, January 29, 2015

1.30.15 WOD

Strength:
Back Squat 
1x10 60% 
1x8 65%   
1x8 70%  
1x8 75% 

Front Squat 
1x5 60% 
1x5 65%
1x5 70% 
1x5 70%
WOD:
3 Rounds for time of:
200m Run
5 Bar Muscle-Ups
20 Alternating Pistols



Wednesday, January 28, 2015

1.29.15 WOD

Gymnastics:
3xME Strict Pull-Ups, rest 1 min after each set 
After last 1 minute rest then, 
3xME Kipping Pull-Ups, rest 1 min after each set

Note: try to beat your numbers from Tuesday.

WOD:
12 Minute AMRAP of:
3 Power Snatches 135/95
10 Lateral Burpees 

Tuesday, January 27, 2015

1.28.15 WOD

Strength:
5x5 Deadlift @ 70%

WOD:
For time:
70 Double Unders 
60 Ring Rows 
50 Kettlebell Swings 53/35
40 Kettlebell Snatches (20 ea. arm) 53/35 
30 Wallballs 20/14 @ 10/9'
20 HandStand Push-Ups 
10 Shoot Throughs 

17 Minute time Cap. 

Monday, January 26, 2015

1.27.15 WOD

Gymnastics:
3xME Strict Pull-Ups, rest 1 min after each set 
after last 1 minute rest then, 
3xME Kipping Pull-Ups, rest 1 min after each set 

Use bands for both if needed. You can adjust bands from strict to kipping. Band accordingly so you can get at least 5 reps for your first set. The idea is to drop bands each week if you are able to do this at least 2x a week. For the strict portion of this you can mix up what kind of pull-ups you are doing. 

WOD:
14-12-10-8-6-4-2 For time of:
Overhead Squats 95/65
Wall Cast

11 Minute time cap.

Sunday, January 25, 2015

1.26.15 WOD

Athletes, new strength cycle for back and front Squats. This one is about three months long. Make sure that you all stay consistent and make sure to follow the percentages exactly. 

Strength:
Back Squat 
1x10 60%
1x8 70% 
1x6 75% 
1x4 80%

Front Squat 
1x5 60% 
1x5 70% 
1x5 70%
1x5 70% 

WOD:
10 Minute Ascending Ladder of:
Box Jumps 24/20
Kettlebell Swing 53/35

Note: first round you do 1 box jump and 1 kettlebell swing, second 2 and 2, Third 3 and 3, and so on. You score is the last round you finish. 

Thursday, January 22, 2015

1.23.15 WOD

WOD:
"You Can Thank Rocco"
For time:
21-15-9 of:
Thrusters 135/95
Chest to Bar Pull-Ups 

Rest 2 Minutes, Then, 

21-15-9 of:
Thrusters 95/65
Pull-Ups

26 Minute time Cap.

Note: your total time is your score. 
Also remember the preventative maintenance it the best kind. No need for rips. 
ENJOY!

Wednesday, January 21, 2015

1.22.15 WOD

Strength/WOD:
Establish a 1RM Deadlift
  1 ~ 30-50% ~ 12 ~ 1-2 minutes
  2 ~ 50-60% ~ 12 ~ 1-2 minutes
3 ~ 60-70% ~ 8 ~ 2-3 minutes
4 ~ 75-87% ~ 5 ~ 2-3 minutes
5 ~ 90-93% ~ 3 ~ 3-5 minutes
  6 ~ 94-100% ~ 1 ~ 3-5 minutes 
    7 ~ 101-105% ~ 1 ~ 3-5 minutes
8 If needed.

Note: make sure to rest between sets.