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, August 23, 2013

8.23.13 WOD

Ring Dips 3 x ME (1 min rest)

For time:
18 Sumo deadlift high pulls 75/55
18 Push press 75/55
18 Good mornings 75/55
18 Bent over rows 75/55 Demo

15 Sumo deadlift high pulls 85/60
15 Push press 85/60
15 Good mornings 85/60
15 Bent over rows 85/60 

12 Sumo deadlift high pulls 95/65
12 Push press 95/65
12 Good mornings 95/65
12 Bent over rows 95/65 

Penalty: for every time you put the bar down to rest you must do 10 burpees. Unless it is to change weight. So be smart and think about this.

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