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.

Thursday, October 3, 2013

10.4.13 WOD

I just wanted to post this because I believe that Rogue makes the best gear that we all need to


Power Clean 5x3 (add 2.5 lbs to last workout)
After SWOD & DWOD - 100 Banded Goodmornings (if time)

Power Clean 1 RM, 3x3 @ 85% of 1 RM
After SWOD & DWOD - 100 Banded Goodmornings (if time)

Note:SWOD is your strength for the day and DWOD if your daily WOD. 

For time:
Back Squats 155/110 
Box Jumps 30/24

Note: on the back squats you must use a rack and watch your shins!!!

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