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.

Saturday, July 9, 2011

07.09.11 Free Saturday WOD

Pukes and Ladders

10,9,8...1 Box Jumps 24/20
1,2,3...10 Kettlebell Swings 53/35#
Rest 2 min
10,9,8...1 Toes to Bar
1,2,3...10 Push Ups
Rest 2 min
10,9,8...1 Double Unders
1,2,3...10 Squats
Rest 2 min
10,9,8...1 Hand Stand Push Ups
1,2,3...10 Wall Balls 20/14#

Mel 42:07
Elisa 30:44
John 33:44
Jackson 35:31
Don 26:01 Rx
Jen 27:52
Tracey 40:36
Jill 31:00 Scaled
Vicki 46:37
Charlie 46:58
Christine 24:18
Trevor 37:51Rx
Eric 39:26 Rx


Charles said...

Great workout!

Anonymous said...

Stradley: Club 24 30:12 RX other then a weighted jump rope and a 18 lb wall ball.

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