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, May 11, 2012

Saturday WOD 05.12.12

Teams of 2 
For time:

"Filthy 150"

150 Box jump 24/20
150 Jumping pull ups
150 Kettlebell swings 1/.5 pood
Walking Lunge, 150 steps
150 Knees to elbows
150 Push press 45/35
150 Back extensions (Supermans are substitute)
150 Wallball shots 20/14
150 Burpees
150 Double unders

Make sure that you scale as much as you need. Intensity should be high and form should be key. You must complete all reps in one exercise before moving on to the next. Divide up the work how ever you want with your partner. You only get one piece of equipment for each station per team I.E. one barbell, one box, one wallball, etc. 

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