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.

Sunday, December 15, 2013

12.16.13 WOD


Back Squat 3x5 (add 5 lbs to last workout)
Shoulder Press 3x5 (add 2.5 lbs to last workout)

Back Squat 5 RM
Push Press 5x3 @ 90% of 3 RM

16 Minute AMRAP of:
2 Deadlifts + 2 Hang Power Clean + 1 Jerk + 3 Back Squats 155/110
8 Dragon Fly Sit-Ups (perfect form) Demo
12 UB Double Unders 
 15 Second Break

Note: You can not put the barbell down until you are done with all the bar movements. On the double unders if you mess up you must restart the double unders. Go as hard as you can each round and force recovery on your "long" break. 

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