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, July 6, 2012

Saturday 07.07.12 WOD

Teams of two:

For time:
60 Back squats 135/95 while partner holds chin over bar 
50 Pull ups while partner holds wall sit
40 Push Jerk 135/95
60 Front squats 85/65 while partner holds chin over bar 
50 Pull ups while partner holds wall sit
40 Push press 85/65

60 Overhead squats 65/45 while partner holds chin over bar
50 Pull ups while partner holds wall sit
40 Shoulder press 65/45
Load bar back up to 135/95
30 Deadlifts while partner holds hollow position

Note: Men, 45# barbell with two 10# plates on each side then a 25# plate at the end. 
Women, 45# barbell with one 10# plate on each side then 15# plates on the ends. 
(Women, if you are using a 35# barbell just at 5# plates to each side before the rest of the plates.)
You will shed weight as you go through the WOD. 

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