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 29, 2012

9.29.12 Saturday WOD

SATURDAY--A Day for Heroes

Every day when I recite the Pledge of Allegiance at school I'm reminded that we have thousands of "heroes" scattered around the world.  Some of us know these heroes, and may have these heroes in our families.  My appreciation for what they do can never be stated appropriately, but when I do a Hero WOD my thoughts are always a little different. 

So, I decided that this Saturday WOD would be an homage to the heroes...heroes in the military, heroes in our lives, heroes to which we owe a debt of gratitude--we all have our own ideas.


Super Heroes For Time:
50 Power Snatches, 75/55#
(Scaled from 75 Power Snatches)

then immediately after...

7 rounds of:
Run 100m
10 pull Ups
Run 100m
10 Burpees
Rest :30
(Scaled from 10 rounds)

To Scale--
Lower the weight or reps of Randy & complete 3 rounds of Bradley 
or just complete one of the workouts.

Clock will start at 8:15 & 9:15.  You warm-up on your own. 
Suggested warm-up should include snatch practice (Burgener warm-up), short cardio work, shoulder girdle warm-up & other appropriate warm-up activities.  

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