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.

Thursday, September 12, 2013

9.13.13 WOD


Athlete, I have noticed that someone is tying knots in our Rogue jump rope. Please stop putting knots in our ropes. Putting knots in our Rogue ropes is just damaging them. If you need a different rope or if you want to tie knots in a rope please purchase a personal rope. Thank you!

Strength:
Amateur
Power Snatch 6x2 (6 set, 2 reps)

WOD:
"11.5.12"
3 rounds for time of:
400 m run 
11 Squat Cleans to Thruster 95/65 
5 Overhead Squats 95/65 
19 KB Swings 53/35 
77 Double unders 
35 Bar Facing Burpees

Note: Move fast on the Strength so you have enough time to finish the WOD.

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