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.

Sunday, July 24, 2011

07.25.11 EOD


Complete as many rounds as possible in 20 minutes of:
225/155 pound Deadlift, 6 reps
7 Burpee pull-ups
10 Kettlebell swings, 2/1.5 pood
Run 200 meters

U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by mother and stepfather Don and Trisha Stockhoff; father and stepmother, Kevin and Kim Rankel; and brothers Nathan Stockhoff and Tyler Rankel.

Clem 5 +1DL Rx
Mark H. 6+7 bpu
Eric 5+1kb Rx
Jayne 6
Nikki 5+6bpu
Angel 5+1 DL
Jen 6 Rx
Larry 5+5bpu Rx
Rohana 5
Chis 4+2bpu Rx
Wanda 5
Jeannete 5+2 bpu
Don 6+10kb Rx
Leo 6+9kb Rx @ 19min
Chad 3+7bpu
Luther 5+10 kb
Nolan 6+6 DL
Trevor 6+7bpu Rx
Steve 5+2bpu Rx
Myra 4+10 KB
Ryan 4 @ 10min
Andrew 6+10kb
Jill 5+150m
Christine 5+150m
John Tabata squat (11) 92 total

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