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, July 7, 2013

7.8.13 WOD

Are you feminine?

Strict Pull Ups 3 x max reps
Push Press 5x3

18 Minute AMRAP of: 
100m run 
10 Zertcher squat 135/95 (no rack)
8 KB Snatches 53/35 
6 Bar facing burpees

Note:Each rep on the KB snatches counts as a rep do them any way you like. You can Alternate side of do them all on one side, your choice. 

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