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, January 6, 2014

1.7.14 WOD

Athletes, just a reminder get on it and sign up for the Polar Plunge. I have a list of names of people that said they would do it and they even wrote their names on the events board. I am holding those accountable and I want to see those who said they would do it sign up!!!

Polar Plunge Registration


Deadlift 5x3 (add 10 lbs from last workout)

Rack Pull 5 RM
*start from 1" below the base of the kneecap

13.2 WOD:
10 min AMRAP of:
5 Shoulder to overhead 115/75
10  Deadlift 115/75
15 Box jump 24"/20"

Here is a demo of this wod

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