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 12, 2013

07.13.13 Saturday WOD


With your partner, complete the following:

Carry the log 200m
25 Handstand Push Ups
50 Wall Balls, 20# to 10', 14# to 8' 
(alternate throws to each other)
100 Air Squats
Run 400m
25 Burpee Wall Climbs
50 Toes to Bar
100 Sit Ups, 20/14#
(pass ball to each other)
Run 400m
25 Pistols
50 Hand Release Push Ups
100 Supermans

Unless otherwise noted, all exercises can be done at the same time--total your numbers.
Teams can start at any point of the WOD, but follow n order.

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