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.

Friday, October 18, 2013

10.19.13 Saturday WOD

Teams of 4:
Each team will have a barbell with 135/95 loaded. The barbell cannot touch the ground at any time during this WOD. The Barbell must stay at least above your knees. 
Good Luck.

Team WOD:
800m Run w/BB (all members) 
100 Split Lunges / BB held in squat position
80 Partner Wallballs / BB held in overhead position
60 Burpees / BB held in the hang position
400m Run w/BB (all members) 
75 Split Lunges / BB held in squat position
60 Partner Wallballs /BB held in overhead position
40 Burpees/ BB held in the hang position
200m Run w/BB (all members) 
50 Split Lunes / BB held in squat position
40 Partner Wallballs /BB held in overhead position
20 Burpees/ BB held in the hang position

Note: if the BB comes out of the recommended position the members doing the reps must stop till the BB is back where it needs to be. If the BB hits the ground at any time, you must run a lap around the building. 

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