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.

Tuesday, September 24, 2013

9.24.13 WOD

Lurong athletes, this is the last week to get in your measurements and your first 3 WOD. The last day I will be validating is Friday night. There are quite a few of you that still have two or more WODs to do. Make sure you get with me to get these done. 

Coach Leo


Deadlift 3x5 (add 10 lbs 5 lbs ea. side to last workout)

Deadlift 3 RM, 1 x max reps @ 80% of 3 RM (10 minutes to establish 3 RM)
50 Banded Good Mornings

4 Rounds for time of:
10 Burpee Pull Ups 
25 Knees 2 Elbows 

Note: every time you drop from the bar on the K2E you must run a 100 meters.

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