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.

Wednesday, October 16, 2013

10.17.13 WOD

Athletes, on Oct. 26th at 10am after the morning WOD. We will be streaming live the CrossFit Invitational. Who doesn't want to see the best CrossFitters in the USA go head to head with the best CrossFitters in the world!


Floor Press 3x5 (add 2.5 lbs)

Bench Press 5 RM
Ring Dips 3 x max reps (1 second hold at top of dip)

For time:
30 Burpee Broad Jumps 
100m Sprint
20 Push Ups
20 Squats 
100m Sprint
20 KB Swings 53/35  
20 KB Snatch (Alt.) 53/35 
100m Sprint
20 Pull Ups 
20 Sit Ups 
100m Sprint
30 Burpee Broad Jumps

Note: on the broad jumps you are trying to go max distance on each jump. Your coach will no rep you if you are "cheese-dickin it!"

No comments:

Post a Comment