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.

Sunday, October 3, 2010

10.04.10 WOD

Complete 40 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are rowing, the second 8 are pull-ups, the third 8 intervals are push-ups, the forth 8 intervals are sit-ups and finally, the last 8 intervals are squats. There a 1 minute rest between exercises.

Post lowest number of reps to comments

Morning crew working on Blackjack


J Steelman said...


NSX Admin said...

6,5 with purple band, 8, 12, 12

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