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, September 24, 2011


Welcome to SATURDAY!!
Today we have  a basic workout or a SCALED UP version...your choice.
If you need to scale the weight on deadlifts, please do the regular version.
If you plan to do the "Scaled UP" workout, you must do it "AS PRESCRIBED"

"Daddy DeadLegs"
For Time:
21 Reps Deadlift 155/115
100m Run
15  Reps Deadlift 155/115
200m Run
9 Reps Deadlift 155/115
400m Run
6 Reps Deadlift 155/115
800m Run

"Daddy DeadLegs" Scaled UP Version
For Time:
42 Push Ups
35 AbMat Sit Ups
21 Reps Deadlift, 185/155
100m Run
35 Push Ups
21 AbMat Sit Ups
15 Reps Deadlift, 185/155
200m Run
21 Push Ups
15 AbMat Sit Ups
9 Reps Deadlift, 185/155
400m Run
15 Push Ups
9 AbMat Sit Ups
6 Reps Deadlift, 185/155
800 m Run


John Mariotti said...

Hi Guys...John Mariotti down Reno way...did the scaled up version in running just sucks with these knees. Great workout!

Anonymous said...

Thanks for posting John! Glad to hear you "enjoyed" the workout...I'm feeling the effects on Sunday morning.


Anonymous said...

Stradley: Daddy Dead legs up version at work. What fun. 16:02
Carter: Same WOD 17:32

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