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, January 9, 2014

1.10.14 WOD

Athletes, our landlord came in to the box today and let us know that our neighbors next door (Life Care Solution) are not happy with us. Yesterday all the weights being dropping has driven them over the edge. Our landlord has told us that if the noise does not stop that he will be forced to ask us to move. Our current landlord is also the one who is going to build us a new building. He has been working hard to get us to the point where they break ground and start construction on our new building. I would like to make sure that he has less to deal with on our end. I am asking a HUGE favor of all of the people who run WOD's during 8am to 5pm. I am asking that you please do not drop the bars at all unless it is a risk of injury. We will only need to do this till we are in our new building, then it will be game on. I am sorry to have to ask our athletes to be the ones to change the way they WOD but we can not afford to move to a new location right now. We can afford to learn how to control our barbells more. Thank you all in advanced for helping us out. Your coaches will be riding you harder about this issue. 

Coach Leo


Power Clean 5x3 (add 2.5lbs to last workout)

Power Snatch 5x2 @ 90% of 2RM from 12.24

Saving the best for last!

12 min AMRAP of:
150 Wall Balls 20/14 to 10'/9'
90 Double-unders
30 Muscle-ups

Score is for reps and you go as far as you can for 12 minutes.  Challenge yourself!

Watch the demo video for this wod.

No comments:

Post a Comment