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.

Wednesday, January 15, 2014

1.16.14 WOD

Just a reminder about the Polar Plunge. You all still have time to sign up! lastly, we still have eggs for sale at the box. 1 dozen for 1 dollar. 

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

Back Squat 5x3 @ 92.5% of 3 RM from last Thursday
Close Grip Bench 3x5 @ 90% of 5 RM

3 Rds for Max Reps of:
1 Minute Double unders (every 2 reps count as 1 rep)
1 Munite Calorie Row
1 Minute 10m sprints 

Note: If you scale the double unders to singles ever 6 reps count as 1 rep. Force your self to do double unders. Also remember that the rope go behind the front desk now. 

No comments:

Post a Comment