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.

Tuesday, July 12, 2011

07.13.11 EOD

Chris Spealler talk about Butterfly Pull ups.
2 Rounds for time of: 
200 Double-Unders 
135 pound Overhead squat, 50 reps 
50 Pull ups 
Run 1 Mile 

Trevor 30:08 1 rd 95#
Nick 36:21 1 rd 15#
Tracey 36:50 1 rd 65#
Jenn 31:16 1 rd 35#
John Z. 30:49 1 rd 45#
Mark H. 27:09 1 rd 45#
Larry 39:01 1st rd 65#, 2nd rd 93:37 65#
Jen 47:23 1st rd Rx, 2nd rd 87:06 35# 
Wanda 30:45 1st rd 15#, 2nd rd 60:53 15#
Don 31:59 1st rd Rx, 2nd rd 69:58 Rx
Chris 37:35 1st rd 45#, 2nd rd 78:47 45#
Jim (Tabata Sqt) 104 (9)
Luther 21:57 1 rd 45#, 400m sprint 1:05
Christine 18:55 1 rd 100 singles, OHS 15#
Nolan 25:12 1 rd 45#

2 rds for time:
Row 250m
25 Pull ups
25 Sit ups
25 Push ups     

Andrew 12:31 Rx

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