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, October 21, 2011

October 22

10-9-8-7-6-5-4-3-2-1 Rounds of--
Wall Balls 20/14#
Push Ups
Walking Lunges
Box Jumps
Abmat Sit Ups

"This Is My Bar"
25 Windshield Wipers (touch both plates for 1 rep)
30 Thrusters
35 Hang Power Cleans
40 Back Squats
45 Floor Presses (bench press while laying on the floor)
50 Side to Side Bar Hops (over & back is 1 rep)
200m Run with bar

Men use 75#, women use 55#

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