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 26, 2013

9.26.13 WOD


Squat 3x5 (add 5 lbs to ea. side of last workout)

Power Snatch 2 RM
Overhead Squat 1 x max reps @ 2 RM Power Snatch
Handstand Push Ups - 5 x max reps (rest as needed between sets)
Note: WOD if you have time. 

For total reps:
Tabata Row (cal)
Rest 2 minutes 
Tabata Double Unders 
Rest 2 minutes 
Tabata 5m Shuttle Runs

Note: You may start where ever you would like. Some may start on the run some may start on the double unders and so on. This is for total reps. Each Cal on the row counts as a rep. 

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