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, November 18, 2013

11.19.13 WOD

mark your calendars on December 14th we will be having our annual holiday party (plans to follow)


Power Snatch 6x2
Pull Ups 3 x max reps

Power Snatch 2 RM 
Weighted Pull Ups 3, 3, 3, 3, 3

Happy Birthday Tyler!
15 Minute AMRAP of:
             30 Evil Wheels 95/65
20 Air Squats
                          10 Snatches 95/65 (full squat)
                                                  5 Turkish Get Ups 53/35 (ea. arm 10 total)
                          31 Over the Box Jumps 30/24
5 rds
400m run
15 Overhead Squat 95/65

Note: on the over the box jumps you may land on top of the box. When you finish the over the box jumps with the rest of the time run Nancy and get as far as you can.

No comments:

Post a Comment