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.

Friday, May 13, 2011

Saturday WOD

A message from Eric...
When I put together these Saturday WODs, I design a fairly brutal workout.  This is trying to get the most out of our top athletes & create a fun, yet competitive atmosphere.  We gladly scale the workouts for people not wanting to experience the full grandeur (another adjective may be appropriate) of the WOD!  I will also provide a WOD for our newer & less experienced athletes--the main WOD is designed with our "firebreathers" in mind.  Feel free to come & watch the workouts as well (and bring some friends).
With that in mind--

"Bars, Bells & Balls"

For Time:
PART 1 --Using a 65/95# bar:
Run 200m with bar on your back
then 2 rounds of:
10 power snatch
15 power clean & jerk
20 bar hops (bar on the ground & hop side to side over the bar)
PART 2 --Using a 20/24kg KB
Run 200m with the KB
then 2 rounds of:
20 KB Swings
25 Goblet Squats
PART 3 --Using a 14/20# medicine ball
Run 200m with the medicine ball
50 wall balls 8/10' target
Run 200m

You will complete all 4 parts consecutively (no rest) between sections
200m is approximate & will be set up at the WOD

Mel 24:09 Rx
Mark S 22:14 Rx
Jen 20:54 Rx
Eric 22:41 Rx

The Easier & Nicer WOD

3 rounds for time:
5 burpees
10 push ups
15 jumping pull ups
20 sit ups
25 air squats

Jeff 18:16 +200m run w/20# vest each round
Tami 8:55 Rx
Yvonne 9:20 Rx
Goyita 8:46 Rx


Anonymous said...

Thanks Eric you are the master at making killer work outs. It was fun?

Eric said...

Fun...? Not so sure. Rewarding is probably a better word! We've been rewarded with a butt-kicker of a workout.

I say to you, "You're welcome!!"

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