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 29, 2014

1.30.14 WOD

Athletes, just a remind that there is no intro this friday. We will be setting up for the Atomic Throw Down. If you would like to lend a hand we will be there setting up from 3:30 on. Hope to see some of you there!


Bench 3x5 (add 2.5 lbs to last workout)

Bench 3x5 @ 90% of 5 RM from Monday

For time:
Double Unders (3x singles)
MedBall Clean to WallBall 20/14 11/9' Demo
Shoot Throughs Demo

Note: here is how this will work. On round 1 you will do 50 double unders, 5 medball clean to wallballs and 2 shoot thoughts. On round two you will do 40, 5 and 4 and so on for the rest of the rounds. 

No comments:

Post a Comment