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.

Sunday, February 2, 2014

2.3.14 WOD

Yep.  It's BLACKOUT week.  Let's have some fun! 


Squat 3x5 (add 5# to last workout)

Complete 8 sets:
Squat @ 225# - 3 reps
24" box jumps - 3 reps
*rest 60 secs in between sets

For quality
Run 800m
20 double unders
Run 400m
40 double unders
Run 200m
80 double unders

NO single substitute for doubles in this wod.  Count your attempts at double unders as your reps.

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