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.

Sunday, October 7, 2012

10.06.12 Saturday WOD

Hope you girls had fun Friday night!!!

4 man team
4 Rds for time:
15 Partner tire flips 
100m Sprint (must finish together)
25 Thrusters 45/35 partner holds chin over the bar (any hand combination) partners then switch
30 Jumping lunges (15 each leg) partner holds hollow position partners then switch
100m Sprint

-One set of partners on the 4 man team will start on the tire flips 
the other may start where ever they choose. 
-If either set of partners catches up to each other 
they can not go on to the next round in till both set of partners complete the round. 
If they do catch up they must do burpees in till the other two get done. 

-If you or your partner breaks the bar with your chin it is 5 burpees every time.
-If you or your partner drop from holding the hollow position it is 5 push ups every time.

No comments:

Post a Comment