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 30, 2013

10.1.13 WOD

Lurong athletes, WOD 4 had been release and I am judging. I will be gone Friday and Saturday this week so try to get your WOD's in before then. Coach Leo 


Deadlift 5x3 RM (add 10 lbs to last workout)

4" Deficit Deadlift 1 RM 

10 minute AMRAP of:
20 6' Broad Jumps
20 Walking Lunges 
20 Front Rack Walking Lunges 115/80

Notes: for the broad jumps you must only use one 6' mat. After every jump you must turn around and jump back over the same mat. Make sure your feet are behind the line. 

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