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, June 10, 2011

06.11.11 FREE Saturday WOD

Free Saturday EOD
For those who would like an extra challenge, start your workout with:
1 x 20 reps Back Squat 185/135
*Cannot rack the bar during the 20 reps, rest with bar on your back

Complete the following for time
5 rounds of 75m row, rest exactly :30 between rounds

After the last :30 rest, complete 8 rounds of:
Lot Sprint
*out door to curb & back
8 KB swings, 24/16kg
5 plyo push ups
*one hand on 45# plate, do push up & explode up switching hands on the plate
*chest must touch plate

Mark S. 10:34 Rx
Dave 11:45 Rx
Tammy 7:43
Charlie 12:36 Rx
John 10:28 Rx
Jaz 13:20
Clem 10:34 Rx
Steve 11:35 Rx
Jen 11:44 Rx
Eric 10:24 Rx
Leo 8:43 Rx

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