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 28, 2013

10.29.13 WOD

Lurong athletes, I will be gone come friday morning. I will still be validating scores from Mexico so please stay on top of submitting your scores and measurements. I will be trying to run as many of you through the last 3 WODs before I leave on Friday. Please text me or email me to schedule times for me to judge your WODs. If you are doing any of the WODs next week please get with any of the other coaches to help judge you. I will be letting them know that they will be taking over the judging, while I am gone. 

-Coach Leo-


Deadlift 3x5 (add 10 lbs to last workout)

Deadlift 1 RM

5 Rounds for time of:
30 Mountain Climbers 
15 Ring Push Ups 
10 Deck Squats Demo

Note: on the deck squats your feet must touch the ground over your head for RX. You can not use your hands to sit down or get up, while doing the squat. 

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