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.

Monday, September 23, 2013

9.23.13 WOD


Squat 3x5 (add 5 lbs ea. side to last workout)
Shoulder Press 3x5 (add 2.5 lbs ea. side to last workout)


Squat 10 RM
Push Press 10 RM
*If you can get 11 reps, it was not your 10 RM


5 Min AMRAP of:
7 Thrusters 80/60
7 Sumo Deadlift High Pulls 80/60

Penalty: If you drop the bar for any of the 14 reps the round does not count and you must stop and do 4 burpees. You can only drop the bar after you have completed a round.

Note: If you use 10# bumpers don't drop them. Save the tens!

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