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.

Monday, May 23, 2011

5.24.11 WOD

Complete as many rounds as possible 20 minutes of:

10 Wallball shots, 20/14 pound ball
10 Sit-ups
10 Good Morning 45/35

Tracey 16+1 sit up
Nikki 16 + 10 WB
Angel 13 + 9 GM
Kelly 8 + 2 GM
Dean 12 RX
Mark 16 RX
Wanda 12 + 6 WB
Leo 13 + 4 WB
Larry 13 + 9 S ups
Don 17 + 10 WB
Chris 12 + 4 WB
Phil 9 + 10 WB
Josh 16 + 5 WB RX
Megan 8 + 10 sit ups/ squats subbed for WB
Mayra 9 + 10 WB
Goyita 11
Yvonne 8 +8 GM


Anonymous said...


Anonymous said...

Jen - 12 rds 10 situps rx.

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