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.

Sunday, September 29, 2013

9.30.13 WOD


Back Squat 3x5 (add 5 lbs to last workout)
Shoulder Press 3x5 (add 2.5 lbs to last workout)


Back Squat 7 RM
Shoulder Press 7 RM

When Leo Burps it looks like this!
3 rounds of:
Burpee Box Jumps 24/20
Burpee Lateral Log Jumps 
Burpee Deadlift 115/80 Demo
Burpee Wall Climbs Demo
Rolling Burpees Demo

Note: In this workout you move from each of 5 stations after a minute.The clock does not reset or stop between exercises. This is a 5 minute round from which a 1 minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately. One point is given for each rep. Max effort on each. Athletes may start where ever they want. 

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