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.

Friday, January 17, 2014

1.18.14 Saturday WOD

Polar Plunge in Columbia Park
Oly class at 10:00...Free to members!

"Tabata Stupid"

This is a partner Tabata style WOD.  :20 of work followed by :10 of rest.
You & your partner will alternate an exercise (which you count reps) with 
a static movement.  You use the :10 to switch positions & record reps.

WOD will be 12:00

For example: Air Squats & Wall Sits

OLY Training
75% x 3, 85% x 2, 95% x 1

Snatch Balance
BB x5
80% x 3

Hang Snatch
70% 2 x 3, 80% 2 x 2

Hang Power Clean
50% 3 x 3
*Focus on speed of movement

Front Squat
50% 2 x 15 on 2:00

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