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, October 14, 2013

10.15.13 WOD


Deadlift 5x3 (add 10 lbs to last workout)

Hang Power Clean 5x3 @ 85% of 1 RM from last Friday

Buy in 27 Toes to Bar 
3 Rounds for time of:
10 Overhead Lunge 45/35
15 Handstand Push Ups
19 Pull Ups
86 Double Unders 
Cash out 27 Wall Balls 20/14 10/9' target 

Note: T2B and Wall balls are included in the total time. 

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