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, June 30, 2012

Saturday 06.30.12 WOD

Two person team
For time:
50 Thrusters each 45/35 (barbell can not touch the ground, penalty is 5 burpees for each athlete.)
Load barbell 115/75
Run 800m with barbell at 115/75 (Barbell must stay at hip height. Barbell can not touch the ground, penalty is 5 burpees for each athlete.)
60 partner box jumps 24/20 (30 each athlete.)
Run 400m with barbell at 115/75 (Barbell must stay at hip height. Barbell can not touch the ground, penalty is 5 burpees for each athlete.)
25 barbell push ups (Rest position is the plank with arms locked out still holding on to the barbell. If your have to rest off barbell, Penalty is 5 burpees for each athlete.)
Run 400m with barbell at 115/75 (Barbell must stay at hip height. Barbell can not touch the ground, penalty is 5 burpees for each athlete.)
25 pull ups (While partner hold barbell. If barbell touches the ground, pull ups stop and both athletes do 5 burpees.)

NOTE: When the penalty is completed is rest sets the rule. For example if you are running and your partner drops there end of the barbell you both do 5 burpees. once your done you pick the barbell back up and run if you drop it again it is another 5 burpees. this repeats till the next even if you drop the barbell.


1 comment:

Luther said...

This is one of the best WOD's I've seen.

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